The Secret To A Flat, Hard Midsection

“The Secret To A Flat, Hard Midsection”

Nothing completes a great physique like a set of rock-hard abs. Achieving success at any level of fitness requires you to have deeply etched abs. How do you get them? I will show you how with five great exercises for carving out your own set of granite-hard abdominals. Just remember that the best abdominal development in the world will mean nothing if your abdominal muscles are covered with fat. So along with doing these abdominal exercises, make sure you follow a high-protein diet, eat a moderate level of carbohydrates, reduce your dietary fat intake, burn enough calories with training to support your overall weight-loss goals. And to help yourself get enough protein for building muscle and aiding recovery from intense workouts, use Ionic Ultra Pro. With the help of the Larry Scott family of products, you’ll have no trouble meeting your protein requirements.

1. Kneeling Cable Crunches: 4 sets x 25 reps. “Giant Set”

Muscles Worked: Upper, middle, lower, and side abdominals

Position: To perform kneeling cable crunches, use a rope or a bar with a pull-down machine. Kneel down facing the machine so that the cable comes down at a slight angle away from the rack as you crunch down.

Start: Grab the rope or bar and pull it down so that your hands are positioned just above your forehead. Crunch down as far as you can go, keeping the rope or bar in the same position. Keep your arms locked in the same position and focus on your abs doing the work.

Finish: Bring your body back up slowly to the start position by focusing your abdominals to do the work and control the motion.

Tip: Because you can add heavier weight, this is a particularly good exercise for causing the abdominal muscles to fatigue faster with fewer reps. Perform the kneeling cable crunches carefully and slowly, exhaling as you go down.

2. Hanging Leg Raises: 4 sets x 25 reps. “Giant Set”

Muscles Worked: Upper, middle, and lower abdominals

Position: Using a horizontal bar, position your grip on the bar a little wider than shoulder width. Hang from the bar so your legs dangle straight down.

Start: With your feet side-by-side, bring your legs up slowly as far as you can toward your chest by bending your hips and knees.

Finish: Hold the position at the top before returning slowly to the start position.

Tip: Use gloves or chalk on your hands to prevent slipping and hand fatigue. For variation, twist your hips to either side to hit your obliques or side abdominal muscles.

3. Crunches: 4 sets x 25 reps. “Giant Set”

Muscles Worked: Upper and middle abdominals

Position: Lie down on the floor or a mat. Bend your knees to about 90 degrees while keeping your feet flat on the floor. Place your hands gently behind your head.

Start: Keeping your back and head straight, lift your shoulders off the floor about 4 to 6 inches.

Finish: Hold the finish position for a short period before lowering yourself slowly back to the start.

Tip: For a more difficult workout, try holding a weight plate across your chest as you perform the crunches.

4. Scott Pelvic Tilts “Giant Set”

Muscles Worked: Lower, abdominals

Position: If you have a flat sit-up board, lay down on it and grab the end behind your head. If you don’t have a sit-up board, lay down on the floor. Clasp your hands behind your head (but don’t push on your neck). Or grab a table leg behind your head to hold your arms and shoulders in place.

Start: Bend your knees and raise your legs until your thighs are perpendicular to the floor. Press your low back into the floor as hard as you can (this is important as only the lower abdominal muscles can do this). Now, keeping your knees in the same position, roll your pelvis forward and arch your back.

Finish: Rock your pelvis back and forth. Once you get the movement, you won’t need to move your legs at all. As you get stronger, you can extend the legs out to add weight to the exercise. You can even add a dumbbell between your feet while you rock!

Tip: This is difficult exercise and should be performed by advanced participants only. To make the routine more interesting, have your partner randomly push your legs.

5. Larry Scott’s Ring of Fire Abdominal Training 4 sets x 25 reps.

Without a doubt the Ring Of Fire is far and away the champion the key is learning how to flex your midsection muscles.

In the past whenever I worked midsection, It was a drag. Yeah, abdominal work made me look good and it kept me trim around the middle but the actual process of seeing how much pain I could stand was… a drag. But not anymore. I simply love to work my midsection. I have to be careful I don’t over do it. Granted I’m turned on by building muscle but that’s only part of it. The main “turn on” is the feeling that goes with it. There’s a kind of zest or freshness that is simply intoxicating. The closest I can come to describing it, is something I read in a Tai Chi book that Larry told me to read.

The author, Master Wei Lun Huang, related what happens when you use the diaphragm to breath. He says, “Beneath the diaphragm is the stomach, on it’s right is the liver, on its left is the spleen, and underneath is the intestines. When we move the diaphragm up and down we massage these inner organs. This massage increases the blood and the ‘chi’ circulation around them, and greatly improves the digestion of food, the assimilation of nutrients and the elimination of waste. This may be the answer because… a total Synapse of each area of the midsection areas definitely… massages the tar out of your internal organs.”

You’ll Have A Hard Time Keeping The Smile Off Your Face…

Because you’ll feel something wonderful happening… your pants will get looser… your energy will increase. You’ll see a younger face looking back at you in the mirror. After a month of using this amazing system you’ll be 5 to 10 lbs lighter, maybe more! After a second month your world will change. It will be full of people giving you double takes. Total strangers will smile as you pass because they’ll feel your energy. Now lets talk about how..

Again the key is learning how to flex your midsection muscles (and I’m not just talking about the muscles in front). I’m talking about the muscles in the front, sides and back which are the furnace that burns abdominal fat. Unfortunately, most of our midsection furnaces haven’t been lit for years but… now you’ll really turn up the thermostat. You’ll gradually increase the fire until the walls of your furnace, are aglow with body fats burning even the “hard-to-get-at” fats will melt with this intense heat. Tai Chi, which is illustrated through the Yin Yang symbol of universal energy flow, appears simple but its impact on the human body and mind is stunning and profound. Tai Chi shows us the ultimate way to move our body and energy.