Selen Dar

Muscle-Building Workout and Diet


Lie flat on your back with
your feet flat on the ground or resting on a bench with your
knees bent at a 90-degree angle. If they are elevated on a bench,
place them about 3 inches apart, and point your toes
inward so they touch. Place your hands
on both sides of your head, and keep your elbows in. Be sure the press the small of
your back down on the floor to help better isolate
your abdominal muscles. This will be your
starting position. Now, exhale and
slowly begin to roll your shoulders off the floor. Your shoulders should come up
off the floor about 4 inches, while your lower back
remains on the floor. At the top of the movement,
flex your abdominals and hold for a brief pause. Then, inhale and slowly
lower yourself back down to the starting position.

5 thoughts on “Crunches – Ab Exercises – Bodybuilding.com

  1. They laughed when I told them I would build muscle with "Smashing Ripped X", but then they saw the results. Go Google Smashing Ripped X to see their reaction. (You should see their shock!)

  2. Yep I agree. we must kill the bad fat and belly first to get the 6 pack.

    btw!but ye one of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly.

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