ABS SUPER SET

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Here is another lower body and abdominal superset to try out. In this superset you will pair dumbbell Romanian Deadlift with the stability ball Jackknife. If you'd like you can add this superset to another lower body/abs superset, or you can do it just on its own and get it done in only 5 minutes.

For the Romanian deadlift you will grab a set of dumbbells and place them in front of your thighs, with a slight bend in the knees. Next, slide the DBs down in front of your thighs and shins, pushing your hamstrings back as you go. You will feel a strong stretch in your hams while you go down, and then squeeze your butt to come back up. Choose a weight you can do for 8-12 reps.

As soon as you're done the deadlift set, go immediately into the stability ball jackknife exercise. For this exercise, place your elbows on a bench, your feet on a ball, and be sure to keep your back in a straight line with your abs braced. Next, bring your knees into your chest and then back out. Repeat 15 times.

Once you've finished the superset, rest for one minute and then repeat two more times for a total of three supersets. On its own or combined with a lower body/abs workout, this superset will help you get six-pack abs in just a few short weeks.

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[cbathletics]

Thanks, I'm glad you like the vid zoeprz and FredTS.

[zoeprz]

Really appreciate your approach...no six pack expose or fluff or sunglasses...just great short workouts which WORK.

Good Man!

z

[FredTS]

Great video Craig

[ertansaygi]

@ertansaygi not "body times, it's body type"...Age, sex and working routine, life style, diet etc all are important.

[ertansaygi]

@Mannypacquia0 no problem...I have lost about 5 kilos in previous year. I'm 33 years old and i am a programmer (sitting behind a desk all day).

Dont try to lose weight in a short period of time. There are body times. My body times gain and lose easily. If i lose weight in a week, i can gain it in a week and vice versa (losing seems to be slowing because of aging. I try to balance my metabolismic speed as in previous years with excercise...I gained fat, covering belly and abs in last 5 years)

[Mannypacquia0]

@ertansaygi oo ok man, thanks for telling me this

[ertansaygi]

@Mannypacquia0 So if you get 1800 calories you'll start to lose weight and not to lose muscle tissue but fat, you have to get enough protein (appr. 1 gr per kilo of your weight. If you are 80 kilos, you need to get 80 gr. protein daily. )

[Mannypacquia0]

@ertansaygi ooo so diet is more important when trying to do this

[ertansaygi]

@Mannypacquia0 Exercises help but not enough...You need to keep track of what you are eating...I was overweight about 13 kilos (appr. 26 lbs), and for about 1,5 years i try to lower fat input in my diets and for about a month after weight lifting excercises i drink eggs instead of fatty yoghurt/cheese for protein input (Trying to keep everything natural.)

Most importantly you need to diet. An average person (sitting behind a desk at work) approximately needs 2200 calories.

[Mannypacquia0]

question man, what if you have some body fat covering your abs? like these workouts will make progress right?? i guess i just wont notice them?