Only ABS workout

Well this post was long needed and i think it maybe the most needed after the release of all the latest bollywood movies but i feel i need to give some guidance before i give the workout.

Abs is actually a muscle that is developed above your stomach, for a complete set of abs you need, a frame, the muscle development and tight skin covering it for them to look good.

One thing is for sure that as i have said before every body is different, so the abs can never look as good as what we see on screen and that too without protein supplements which i actually do not recommend.

Now the ab workouts :

I . For the thin :
For someone who is thin i must say you have it made as all you need to do is develop abs and not work on your stomach or fat. Abs for that matter can be worked on everyday. this should be done when a minimum break of 1.5 - 2 hours has been taken after the last meal.

the exercise :

Sit ups -> with feet on the floor, held (preferentially), keep a gap between between your chin and chest, while looking stratight up, come up and keep your back as straight as possible. A sit ups essentially works on giving you a frame.

Crunches -> in 3 levels.
level 1 : with feet on floor, come up half way to feel crunch in upper abs.
level 2 : with calves parallel to ground, come up half way to feel crunch.
level 3 : with legs straight up, come up half way to feel crunch.

Leg Raises -> with lying down flat on the ground, keep both palms face down under your hips . Then lift both the legs with knees straight and toes pointed outward to make them perpendicular to the rest of the body. Then slowly take them down, very slowly, touch the ankle to the ground and come up again.

Side Bending -> stand straight up with arms by the side. Bend to one side to touch your knee and pull the other arm to feel a stretch and crunch on alternate sides at the same time. Then continue alternately. This exercise works on sides, no breaks between sets.

The Workout :

Monday -

sit ups - 10 x 20 ( 10 sets of 20 each )
crunches - 30 X 10 (10 of each level = 30 in a set)
side bend - 50 each side

Tuesday -

sit ups - 10 X 25
leg raise - 10 X 5
side bend - 75 each side

Wednesday -

sit ups - 15 x 20
crunches - 30 X 12
side bend - 100 each side

Thursday -

sit ups - 20 X 20
leg raise - 10 X 7
side bend - 100 each side

Friday -

sit ups - 20 x 20
crunches - 30 X 15
side bend - 100 each side

Saturday -

sit ups - 20 x (40 to 50)
side bend - 200 each side


Other Exercises that can be done at home :

Rod Twisting - > A rod of light weight to be held across the shoulders and arms to be stretched and wrapped around them. so that now you are in a T position. Now just twist to one side and then to the other. can be done sitting or standing continuosly for 5 - 10 minutes only after sit ups.

Rod Bending - > A rod of light weight to be held across the shoulders and arms to be stretched and wrapped around them. so that now you are in a T position. Now just bend to one side to keep the back straight and also press the sides. Only after sit ups.

Twisting - > To be done preferably with a partner. Take a football and now stand with both the partners backs facing each other. You turn left and ur partner turns right with feet firm on the ground and you pass the ball, then turn the other side and take ball. Can be done anytime you want.
If partner is not arranged, then use any stable object. Stand with your back towards a table. turn and pick up the object. Turn to the other side and keep it back.