Forget all the crazy equipments in the gym just imagine that all
you can afford at this point of time is a few minutes and a lot of
determination and faith in your self.

The very first pair of ab bulges towards your rib cage are the easiest
to develop and cab be had with the most basic of exercises the
ab crunch.Heres how you do it
1)Get down on your back on a flat surface.
2)Bend your knees with your feet still rigidly placed flat on the ground .
3)Take your two palms and place them curved and grasping onto your hip and
thigh region like as if you were getting ready to pull them to your face.
4)Now with the aid of your hands and importantly your abs lift your head off the
ground without the lower half of your body being moved off position or disturbed.
Bend and lift your head as far as you can towards your knees and then very slowly
go back to being flat on the floor as in step 3.

This is very important as here its easier for you as you don't need to put in any effort
in contracting your abs rather you just need to go into negative contraction or
relaxation very slowly like a feather slowly gliding downwards cause gravity is any
way going to do its job.




Repeat this as many times as you can until you feel a strong pain in your abs when
you try contracting them back up again ..If you feel that you have done about 20
repetitions take a 5 minute breather ,do not drink or consume any food cause it will
compress with your stomach and make you feel pukey.Now try and acheive
about 40-50 reps on the first day if you can and if you seriously can't then give it
some time and try increasing the number of rep. over the week. Make your target
a 100 repetions within span of 45 minutes with four 20 rep sessions and one 30 rep
session at the end give your self the 5 minute breather between each session.And
by the last session you must have the pain set in your abs telling you that they have
reached their threshold for the day .This is very important as the pain is when your
tiny muscle fibres burst with excessive blood and the pain along with hormonal
releases signals the brain to stop . Over the night these damaged muscle fibres get
repaired and enlarged to cope up for the next days routine and this is how your
upper abs get bigger.
The lower section of your ab muscles are the hardest to get to cause most
people wear out pretty quick with elaborate work out routines.
Heres how to work them out.....
1)Find a sofa or a chair ,a single seater is preferable now look for a window or
some other grill work or stair way railing as such .Place to pillows on them one
vertcaly and one flat as if they were cushions on your sofa.
Have some rigid support for your feet say by means of gril window or stair way
railing or have some one hold your feet firmly down
3)Bend as far back as you can stretching your abs and abdomen along with your
neck and head as far back as your eyes can see ,this stretch backwards
determines how hard your lower abs had to work to aid you back up again

)With some assistance off those hands that have their palms tucked into a grasp
around your thighs pull your self back up again ,the climb up is the tough part
going down is easy.As you came back up try getting your head back as up
and close as it can get to your knees. This completes the cycle .

Now go back into the position you were in step 1 and slowly stretch back as far
back as you can as you go through steps 3 and then rise up again with step
.Rising back up quickly will do just fine but make sure you go stretching
backwards real slow and controlled just let gravity slowly ease through
cause this is the negative contraction or relaxation of your lower abs and easier
to perform as compared to contracting the abs while getting back up. Getting
this part of the technique right will take you a long way in effectively ,
tightening,toning and developing all six of them abs God 's blessed you with.
Important Note:
While performing any ab routine make sure you haven't had anything to eat
or just try and do it after you have emptied your bowels. Drink water only once
you are done with the work out. Avoid working out any of your neck muscle
groups during this period while your are developing your abs as it can cause you
to loose balance or create a difficulty in supporting your back and spine while
you stretch back. The second routine is an advanced exercise for people who
are well aquainted with strength training ,I am positive that even a first timer
would do just fine as long as you have followed the instructions just right and it
would be preferable if you have a buddy to lend you a hand during the routine.
Go on a low carb high protein diet. Eat lots of fruits like bananas to give your abs
the right natural growth activators they need.
wish you all the best- Jay contact me-jai@jayzhub.com