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tried and tested Crunch: For this exercise lie down on your back to start. Put your palms on each ear with your wrist facing upward. Now pull your knees in to a comfortable position. Raise your head straight up cheap AirMax 180, not toward your knees but toward the ceiling. When you begin to turn toward your knees you've gone to far. Tighten your muscles as much as possible then release. Try 3 set of 10 -20.
How do you know when it's working: When you feel a gentle pull in your abdominals and the muscles start to fatigue. Only your abdominals should be working. The neck should not feel tense and your back should be relaxed.
The Plank: This exercise is very effective at strengthening the core muscles of the abdominals and back. Place yourself in the press-up position but lower your hands and rest on your forearms. Keep the back straight and pull in your abdominals. Do not round the back or curve it. After around 20 seconds your body may start to shake as you work the core muscles. This exercise trains the whole core. Try to hold the posture for 30 -60 seconds for maximum effect.
You will know this exercise is working when you when you assume correct posture and find it difficult. Stand up straight and hold your gut in. If this is a little uncomfortable your doing great.
Reverse Crunch : This exercise works the transverse abdominis or lower abdominals and strengthens them. Lie down with your feet in the air or the knees can be slightly bent and gently bring your legs toward your abdominals. Pull the abdominals in tight. When the exercise is performed correctly [link widoczny dla zalogowanych] there will be a gentle pull in the lower abdominals. Keep the back on the floor fully and do not raise the neck or tense it. This exercise develops the V shaped muscles in the lower abdominals. Try to work towards 3 sets of 15 reps.
If you are doing everything correctly you will feel it in your lower abdominals. If your gut is a bit on the heavy side then you may need to do some additional cardiovascular exercises to assist in the trimming down process. Even with the fat you can build your abdominals Air Griffey Max 1 shoes, but they won't show through the fat. It's kind of like being in bed naked. You may be hot but the comforter hides everything.