Firm And Taut Belly! Basis For Good Looks

Firm and taut stomach is the basis for well-built body. The abdominal muscles are the center of our body and no other body part shows our form more then them. The only way to gain great abs is to track training program besides exercises with weights and cardio provides training, nutrition and supplementation. Flat surface, a bench or transverse rod representing all the equipment you need. And remember to do exercises with the greatest intensity must focus on the contraction of the abdominal muscles during the entire repetition.

  1. Abdominal muscles

There is nothing better for perfect ABS then a ground exercises. Everything we need is little place on the floor. In this as in all other stomach exercises it is important to raise the abdominal muscles and not your shoulders and back.

Honorary position

Lie on your back with your legs stretched out or on the bench, knees bent at right angles. If your feet are up on a bench, clover them 10 cm. And cleave to his toes. Slight lean palms ears and cleave to the elbows.

Exercise

1 fitness ABS

Rely on the back of the substrate. Start to run shoulders and while not moving your knees, hips and raise only abdominal muscles. Continue to pushing back to full force. Shoulders should be separated from the ground only 10 cm. A back fits closely to the substrate. Focus on slow, controlled gestures.

Advice

Do not mix fingers to pull the ad. So the focus will be on the abdominal muscles, and will strain the neck. Keep your hands on the side of the head.

  1. Abdominal by folding

This exercise is a good definition of the lateral muscles of the abdomen.

Honorary position

Lie on your back with knees bent (feet let be on the floor or lift up on the bench). Place left palm over  left ear.

Exercise

2 fitness ABS

Lift your body until the left elbow does not touch the right knee. Slowly lower to the starting position. After conducting a series of repetitions on one side, do the same with the other.

Advice

Remember that quality is what matters and that is abdominal muscles. Keep contraction of the abdominal muscles and focus on slow controlled gestures.

  1. ABS Decline bench

This is a excellent exercise for developing the lower and middle abs. As its name implies requires hair bench, where the legs can be fixed.

Honorary position

Lie on a decline bench and fix the feet. The upper part of the body should be elevated to the bench so you have to tighten your abdominal muscles to keep them in that position. Place the palms on both sides of the head, through ears. Do not mix the fingers.

Exercise

3 fitness ABS

Lift the upper body raise your abdominal muscles. Bend until your elbows not reach the sides of the thighs. Hold in this position and tighten and then slowly lower your body to its original position.

  1. Decline bench ABS by folding

This exercise is a good definition of the lateral muscles of the abdomen.

Honorary position

Sit on the decline bench and fix the feet. Upper body should be raised. Place your right hand on the right ear, and the left on the thighs.

Exercise

4 fitness ABS

Slowly lift your body simultaneously turning the upper body in the left. Let you ABS to be tightened and move slow and controlled. Continue turning right elbow until it touches the left knee. Slowly lower your body to the starting position. When you completed a series of right continue with left side.