OPLAN GALERA: Fabolous Abs

in preparation for our Galera weekend getaway, i am posting here some exercises that will help you lose those extra layers on your mid-section. lam ko naman lahat tayo yun ang problema. dont worry, may 4 1/2 weeks pa tayo to work on it. whew! ganun pa ba katagal yun? pwede bang sooner na? anyway, read on and happy exercising!

Exercise	Form Pointers
Crunches	Keep lower back pressed to the floor, hands gently cradling head Don't strain the neck Flatten abs at top of movement by exhaling and contracting the muscles--imagine creating a canoe-shape between your hips and ribs Don't use momentum--go slowly and take your time
Reverse Crunch	Keep your lower back on the floor Use your abs to lift your hips straight up, just a few inches off the floor. Flatten the abs at the top of the movement as described above
Oblique Twist	Focus on bringing your shoulder towards your hip, rather than bringing your elbow to your knee. Lift your shoulders off the floor and twist, feeling a squeeze in the opposite side of the waist Flatten the abs at the top of the movement as described above
Crunches	Keep torso parallel to the floor (ball centered under mid-back or lower-back) Place hands behind head or across chest. Curl your abs by pulling the bottom of your ribcage down toward your hips. Avoid pulling on the head or neck. Flatten the abs throughout movement
Reverse Crunches	Lower Back flat on floor Upper body relaxed Use lower abs to lift hips off floor Flatten the abs at the top of the movement and exhale
Oblique Twists	Lift shoulders off ball and twist, bring shoulder towards hip Flatten the abs at the top of the movement and exhale
Plank with Roll	Start in plank (push up) position with stomach in and back flat (don't 'sag' in the middle) Hold this position for as long as you can, relax and repeat To add challenge, roll the ball towards you with your feet, tightening the abs and crunching at the end of the movement, but keeping your back as straight as you can (don't collapse).
V-Situp	Keep back flat and chest up, balancing on your tailbone with legs straight Hold this in an isolation or lower your legs a few inches and bring them back up, repeating for a very advanced 'crunch'! Flatten the abs at the top of the movement and exhale

How to Work Your Abs

• You can effectively work your abs with 3 non-consecutive workouts a week
• Do 2-3 sets of 12-16 reps of each exercise. If that's too easy, make sure you're doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.

thanks about.com

*dEmz*