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The Supra Abs Workout

Get your dream abs by doing the right workout and eating right.


Submitted By:
Layla
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Lets face it. Man or woman, no matter how good the rest of your body looks, it’s just not the same if you don’t have a toned mid section. And hey, I will be the first one to admit that tightening up my tummy was not the easiest of things to do. It requires a good diet, 2-3 times of quality cardio and a regular challenging abs workout. Today we cover the challenging workout bit.
We call it the Supra Abs, because if you do it regularly in combination with a healthy diet and cardio, your mid section will become Super Sexy.

The Routine
You will perform 3 mini circuits. Each circuit will have exercises that target your lower abs, upper abs and obliques. rest a max of 5-10 seconds between each Exercise and rest a max of 10-15 seconds between each circuit. 

Heres what to do…. 

Circuit  1
Leg pulls 15 – 20 reps
Lying Windshield wipers.10 – 12 reps per side. Bend your knees as an easier option
Toe Touch Crunch 20 – 25 reps

Circuit 2
Combo move: Leg raises + V – Ups. Do 2 leg raises and immediately go into a V-up. That’s 1 rep.
Do 5 -7 reps.  
FJ TIP: While doing leg raises don’t raise your legs over 45 degrees to keep your abs engaged through out
Side crunches with leg lifts 15-20 reps per side
Reverse Crunches 15-20 reps

Circuit 3
Combo move: Flutter kicks + Bicycle. Do 40 flutter kicks (20 each side), and immediately go into 40 bicycle reps (20 each side)
Side planks 12-15 reps each side
Sit Ups 20-25 reps. Make sure your feet are not pinned down by anything. They must rest freely on the floor.

End of routine. Now rest 1-2 minutes and repeat 1-2 times.

And that’s your workout. It is designed to challenge you, so don’t take more rest than recommended unless it’s absolutely necessary. If you are a beginner then take 20-30 seconds of rest between exercises. But remember if it becomes too easy, then you aren't going to see the results you are looking for. So give it all you've got to get the abs everyone yearns for.

And don't forget to let us know how it goes.

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This Article appears in:
Core
  
Keywords:
abs, circuit training, toning, home workouts, workouts
           
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