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Wednesday, November 23, 2016

Abs Workout: Circuits for Upper Abs, Lower Abs

The rectus abdominis is the most visible abdominal muscle group; it is responsible for the six-pack. These muscles play a role in maintaining posture. The rectus abdominis muscles can be broken down into two groups: the lower abdominals and upper abdominals. Below, Lower Ab  and Upper Ab Exercises.





if you work out three times a week training your chest and back one day, your legs on another and your arms and shoulders another, just bolt on the upper abs moves on chest day, the lower abs moves on legs day, and the obliques and core moves on arms and shoulders day. Alternatively, you can do them as standalone sessions for a quick and effective abs workout.

Upper abs workout

Dumbbell crunch  Reps 10 Rest 10sec

Crunches  Reps 20 Rest 90sec

Tuck and crunch  Reps 15 Rest 10sec

Modified V-sit  Reps 12 Rest 10sec

Crunches Legs Straight Up  Reps 12 Rest 10sec

Lower abs workout

Hanging leg raise  Reps 10 Rest 10sec

Hanging knee raise twist  Reps 12 each side Rest 10sec

Hanging knee raise  Reps 15 Rest 10sec

Toe Touches  Reps 15 Rest 10sec

Garhammer raise  Reps 20 Rest 90sec
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