This is a great ab workout I found on the internet and thought I would share it on here. First id like to say that just doing this exercise wont get you a six pack. Not that its not a good exercise but to get a good pack you need to burn off all the fat that lies on top of them. Eating right, running or biking is a great way to burn unneeded fat. This isn't a speed workout, take it slowly to get the best results, the whole workout should take about 5-10 minutes. Also, this is very important, just because you've been working out does not mean you can eat that donut or those cookies, eat healthy!
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Step 1: Preparing
Before any workout you should make sure you're well hydrated and have et. Working out on an empty stomach or while dehydrated is unhealthy and does you no good. However don't over eat and drink to much before, just a small snack and about 8oz of water depending on your workout.
It's also very important to do some stretches before you work out, stretching loosens your muscles so you don't pull anything while exercising.
Step 2: Crunches
For the entire workout you'll need to keep you legs at a 90 degree angle, parallel to the floor, and do not let drop. To preform a crunch place your hands on the back of your head pull your upper body up to your legs and back down. try to focus on squeezing your abs as you go up, and keeping your legs from moving.
Step 3: Rocking Chairs
To preform the rocking chair exercise start with your legs bent at a 90 degree angle with your feet on the floor, and place your hands under your butt. Then, keeping your legs at a 90 degree angle, pull them up to your chest and then back down to the floor. This is one repetition.
Step 4: Side Crunches
-15 reps left
-15 reps right
Now you have side crunches. To do a side crunch get in the normal crunch position and then extend one of your arms and place it out to your side then pull your other elbow to your opposite knee, and then back down. this is one repetition. remember to complete 15 repetitions on each side.
Step 5: Circle Crunches
-15 reps left
-15 reps right
To do a circle crunch get in the normal crunch position and bend your upper body to the left(or right for right circle), pull it up to your knees and then lower it to the right(or left for right crunches). this is one repetition, remember to go to the right and to the left.
Step 6: Crunch Rocking Chairs
Crunch Rocking Chairs
Now for this exercise combine the normal crunch with the rocking chair exercise for the Crunch Rocking Chairs. remember to keep your legs at a 90 degree angle through the whole movement
Step 7: Bicycles
Now you're at the final exercise! to preform the bicycle crunch, get in the normal crunch position and the pull your left elbow to your right knee, then your right elbow to your left knee. this is one repetition. Now you've (hopefully) completed the Navy Seals ab work out!
Step 8: Stretch and Cool Down
After you complete your work out you should stretch your abs out. Make sure to eat after your work out too. Now hopefully your abs are burning and dead feeling (that means you actually worked them!). If this exercise is to easy try doing this workout 3 or more times and start adding repetitions to each exercise. Try doing at least one set a day, at first your abs might be screaming in pain but after a couple days it wont hurt so bad.
Please ask/comment if you have any questions or ideas
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