Ready for Part Duex?
Here’s another round of 10 more abs routine which will be shown below. The thing is, there’s so many variation of abs workout out there on the Internet and what I’m listed here is a tip of the iceberg. I chose the abs which I ‘felt’ works for me best after numerous trials on my own
In your case, well it can be pretty subjective as you have different preference perhaps. Maybe a different routine than mine but generally I do hope you get the main focus and goal of my routine, which is the importance of “Diet, Training and Consistency”. Also target the fundamental routine workout aspects for great abs, work the obliques, lower abs, upper abs and the back/core region
Part One of 1000 situps daily entry threw a couple of good questions. Here’s what I’ve missed out and wish to share
- I didn’t start out at 1000 situps of course, I started my reps in the lower range and moved up to my current comfort level at 1000 repetitions. Gradual build-up I’d say
- I rest on Sundays. I do absolutely nothing, no abs, no running, nothing …
- I take 2-3 minutes per abs workout of resting time, doing around a total of 200 reps at various time of the day until I reach 1000 reps
- I think of my goals and things that motivate me when doing my abs. Maybe putting on a song, or something along the line
- If you have pets, put it in a cage. When at home, my kitten always interfere every time I did my abs, gnawing and scratching me every time I hit the mat doing my abs. So funnily I indirectly have a total body workout, using my hand to shoo the kitten away, or wriggling my legs to be free of the kitten jumping on me. This applies to girlfriends, spouses and co-workers :p
One way to stay motivated and not quit easily is to keep logs of your abs workout. Dutifully jot it down somewhere will give you a sense of accomplishment and will make you think twice about quitting as your previous effort will all be in vain.
Also think of this workout as part of your lifestyle, similar to eating, showering and sleep. If you have a change of such mindset, you won’t think of it as a sort of a ‘chore’, something that’s needed to be done and be over with when it should be something that you would naturally do on a daily basis. Well if you have gotten around on the above pointers, here’s the rest of the workout
The rest of Uncle Sha’s workout
#11 Scissor Kicks - When doing this, you would need to stablise your trunk. You would feel your abs tightening as you extend your leg out and inwards. Great for inner thighs too. Legs must be straight and do it slow
#12 Pelvic Tilt - Squeeze the butt, tighten the abs and press the small of the lower back into the floor. This is great for low back and abs. It may look a less important abs workout being there’s not much of movement involved, oh but its an important routine I tell ya
#13 Tuck Crunch - Lie on your back with your hands at the sides of your head, your legs in the air and knees bent at a 90-degree angle. Curl up your torso while pulling your legs in towards your elbows, then return to the start position
#14 Belly Blaster - Remember the plank position from Part 1. Well be in that position. Be on your toes and make sure your body is parallel to the ground. Imagine a string is pulling your belly up. Raise your hips and return to plank plank position
#15 Plank Knee-ins - Another core exercise. Be in a push-up position. Bring in your leg to your chest and out straight back. Complete one leg, then the next leg. Remember to tighten your abs and your trunk parallel with little movement
#16 Leg Swing - This is a bit hard to do and I consider this advance abs workout. It’s great for the oblique. Lie on your back, arms to the sides, leg pointed up. Exhale and draw navel in toward spine as you lower legs to left side. Don’t drop the leg, hang it a few centimeters from the floor. Bring the leg back up and repeat on the right side now
#17 Transfer Crunch - If you have a medicine ball, that’s great, if not you can still do this. Lie flat, hand sprawl straight up and leg planted flat stretched out. If you have a ball, hold the ball with your hand. Start the workout by bringing your feet at hand together up in the air towards the ceiling. If you’re with the ball, transfer the ball at the top range of the motion to the feet and bring it down, and up again, transferring back to the hands. You get my drift
#18 Butterfly Crunch - It has a pretty name to it eh, but you won’t look pretty at the end of the workout. This target your six pack area directly. Lie on your back with the soles of your feet together as close to your body as possible, with knees bent out to sides. Place hands behind your head, elbows in line with ears. Keeping your back flat on floor and stomach muscles contracted, exhale and curl your chest up a few inches off the floor toward your legs. Lower to start
#19 Reverse Plank with Leg Raise- Oooh this is a tough one. Follow me if you can. Great for the core absolutely! Sit with legs outstretched, hands behind your butt, fingers forward. Press onto your hands, and lift your right leg, keeping hips raised and you’re done. Repeat as above
#20 Prone Cobra- Lastly but not the least some spinal workout. Lie face down on the floor with your arms beside your hips and your palms facing up. Activate your core muscles by drawing your abdominals toward your spine and squeezing your butt. Exhale and lift your chest off the floor and your arms up and backward toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement and you’re done!
Of course you might be wondering if I am all smoke and just bullshit talk with no proof of the result I promised. Here’s a photo of me, I hope it’s enough convincing for the change you can believe in. Disclaimer however, the idea behind this abs routine is to get a six pack and I hope I have shed some light on this but always consult doctor approval before any major changes in your life and what works for me, may have different result on you. Just keep on tweaking and reading up on fitness. Good Luck!
hot hot hot!!
nak kipas?
uncle,
that is like
8 pecs LAH!!!!!!!!!
power…
okay…
im all geared up now!!! :)
you mean 6pack plus my nuts? :p juz j/k
yeah depends on ur genes, my abs i got 8pack but its ‘crooked’ and not aligned
meowwwww!! can i be your kitten…?
mbeekkkk … can i be your kambing?
can…can..i like i like…
rela kan uncle serah kan diri tu untuk di korban??..muahahahha..
btw i already bought you at Facebook for $570.
you’re mine all mine….*giler sehh* ni makchique
have a great weekend Sha
cheers!
I think that’s a steal at $570 for me
Facebook got such app? Keke, I dun go online that much playing Facebook & Friendster, maybe juz keeping in touch with friends & co-workers
You have a good weekend too
Oooh how long did it take you to get that?
Hmm I can’t say how long, I wasn’t focusing on just the abs
I think my track training paid dividends
But to play safe 2-3 months tops you can see results if you follow your diet & training
Keep me updated if you’re on a program
u must have a military discipline seh! Ok, honestly, im trying for a feminine 4 pack.. itupun nak buat 30 sit-ups punyela lengit! and dun talk abt the countless jogs i wanted to do but ended up sleeping in instead. hahaha. maybe u can share how u keep ur discipline. pasting gambar orang 8 pack atas ceiling over your bed? heheeeeeee…
Hi Ikah
Nope, no photos to motivate me. I’m not that discipline lah, I got my selekeh days too. I just know what I want and I’m pretty ‘psycho’ about my health & diet. No I’m not vain btw hor
Well my advise, start with a small goal. I think once you achieve that, you’ll be wanting to reach an even more fulfilling goal
First time commenting kan. Btw I visit your blog
gempak giles uncle.. macam arnold susah nak eja
good for you.. ur pic make me motivate.. hehe.. actually i just jog.. and doing normal situp.. thats why i dun get the pack like urs.. hehe n i’m lazy..
Well do it at your own ‘pace’
Sikit sikit lama-lama jadi bukit