how to get an 8 pack.(workout)

8 pack, ab work out.

3 sets of crunches.
basic crunch-10 reps/boxers crunch- 10 reps/ basic crunch 10 reps
(i call it the boxer crunch, don't know the real name, have your feet up at a 90' angle, place your hands on your abds, left your back up like the basic crunch but hold for about 8-10 seconds and go back down) best to do these ab work outs with something hpolding down your feet.
--take a 1 to 2 minute brake with each crunch work out

(unknow name)
set up like your gonna do a push up but keep your forarms on the ground like mine, stay in that postion for about a minute(i know i only did it fo 30 seconds but i tryed to shorten the video), right after that follow it up with (mountain climb) stay in the push up postion but with your arms flat forward like mine. move your one leg in then the other. make your toes go past your fingers, do this work out 10 reps.

take a brake for a couple of minutes then repeat the same work out one more time

(i call this work out the ab braker, best done using a medicine ball)
10 reps- 3 sets..
start in your basic ab crunch postion with a heavy object on your abds, move you back up a little farther then the basic crunch. move the object left to right/ or right to left. move your upper body with the object.

DO this abdominal work out once a week, in about 4 to 5 weeks you should have some bad ass abbs.. HAVE FUN WITH IT

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Education

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[TheYoungVader]

if you do this workout 2 times a week, how long will it take to show changes in your belly ?

[iamshivy]

@TheYoungVader a month or 2 giver take, but to get the abs u also have to loss the body fat around your abds,

[MrRobberderob]

Thanks for this program man! My upper core is now really strong, just by following your advice! Respect.

[iamshivy]

@MrRobberderob no problem man

[R0b0mammal]

Why should you only perform this workout once a week??

[iamshivy]

@R0b0mammal well you can do it more then once,.. you should at least give all your muscle groups a 48 hour rest before working that same muscle group out again,... i do my abs tuesdays an fridays

[zxcobon2007]

@kingmacque funny how u said 10 pack and u got 10 likes :O

[iamshivy]

@4200224 that was crunches, your probably thinking of sit ups, to way different things, holy shit shit got back from a vacation and man, fuck youtube is fucked up

[RhodeCoD]

@iamshivy lol its give or take not giver take

[uncool4uall]

@kingmacque I'm not 100% sure a 10-pack is possible, but I got my 8-pack with my abs above my six and am now working out my lowest ab set. I'm just saying, I think it may be possible for some.

[bulldoozer100]

you can do this workout every day if your only using your own body weight, you only need to rest if you use extra weights..

[onioftheash1]

the plank is a real workout, man......

too good....

and thanks for making a vid, we all can actually follow....

there are some bitches who title their vid "home workout" and u can see fucking gyms in the vid....

well i appreciated urs....

[onioftheash1]

@knightingale87 i drink egg and take less in water....

[knightingale87]

also watch what u eat n when u eat

[kre7708]

your form is horrible but u trying so whatever