Cool Dude

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Submitted By wow1234
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Abs Exercises
The following exercises are organized according to the major muscle group they work—rectus abdominis or obliques. You can safely work out your abs 4–5 times per week; if you add weighted exercise to your ab routine, cut your ab workouts to 3 times a week.

Rectus Abdominis Exercises

Crunch

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1. Lie on your back with your knees bent and your feet on the floor. Rest your fingertips on the back of your head. 2. Crunch up toward your knees. Lift your head, shoulders, and upper torso off the mat. Don’t crunch up more than 45° off the floor. 3. As you crunch, keep your eyes on the ceiling, your belly button drawn in, your upper back flat, and your shoulders lowered. 4. At the top of the movement, tighten your abs a bit. 5. Lower yourself back to the mat. Repeat.
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You can add extra difficulty to a crunch by performing a weighted crunch, in which you hold a weight plate across your chest or behind your head.

Reverse Crunch

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1. Lie on your back with your thighs perpendicular to the floor and your knees bent at a 90° angle. If it’s more comfortable, cross one ankle over the other. 2. Rest your fingertips flat against the floor. 3. Use your lower abs to roll your pelvis back and lift your hips an inch or two off the floor until your knees are directly over your chest. 4. Keep your head against the floor and your belly button drawn in. 5. Return to the original position. Repeat.
To make the reverse crunch more difficult, attach ankle weights to your ankles.

Dumbbell Crunch

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1. Lie on your back with your legs straight on the floor. 2. Hold a dumbbell so it hangs down between your hands. Then straighten your arms. 3. Lift your head, shoulders, and upper torso off the mat by contracting your abs. Do not move your legs. 4. Lower yourself back to the…...

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...uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! Hello world My name is uncle cool ! ......

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