Say hello to Anton! This hot bitch rips his abs by working them everytime he hits the gym.
Anton speaks! “For ab exercises I do Crunches (my favorite), but at a slower pace than normal, it seems to work best for me. What you do is perform a regular crunch (should take you 2 sec to lift your back off the floor) and the contract the abs for 2-3 sec, and then back for 2 sec. I do 3 sets of 12-14 repetitions per set. If you’re a beginner you should stay in the 8-10 rep a set. Rest about 45-60 sec between sets. This exercise should really work your upper abs and give you a good burn in that midsection. P.S. You can also do Crunches on the Swiss Ball.”
“For lower abs I do hanging knee raises, again at a slower pace than regulars. It’s the quality, not the quantity. Make sure when you do each exercise you keep proper form throughput the movement, otherwise it’s cheating and your results will be sloppy. Hanging knee raises is self explanatory, you grab a bar, bring your knees up almost to your chest, hold for a few seconds and then back.”
“A cardio workout is important to trim the excess fat just under the skin. This will allow the muscle to really bulge out and become defined. I run about 20 minutes prior to weight training, this also warms you up pretty well. Others may require more cardio to get the same effect.”