How to have hard abs
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This document outlines Mike Hui's workout for achieving hard abs. It involves running 3 miles a day with proper form and running partners. The core workout consists of various crunching exercises like regular crunches, reverse crunches, and oblique crunches. It also includes more advanced moves like V-ups, extra special crunches, and holds to engage the abs fully. The routine progresses by increasing the number of repetitions for each exercise daily until it takes over 15 minutes to complete.
How to have hard abs
- 1. How to have hard abs- A workout by Mike Hui Stretch Run at least 3 miles a day- get comfortable shoes, run smooth with arms lower, WATCH WHERE YOU ARE GOING, no music, run with a partner faster than you (otherwise it’s worthless), run in the day time, dress like a prude Stretch Be in your own room with a mat under your back Do 25 regular crunchers o Make sure that your head, neck, and back stay on one plane o Bring your shoulders off the ground o Keep your eyes on the ceiling Do 25 reverse o Make sure your arms are behind your head o Bent legs go thorough full range of motion Do 25 regular crunchers Do 15 regular special crunchers o Arms are straight o Elbows behind your ears o Head, arms, neck, and body on the same plane o Bring shoulders off the ground
- 2. Do 15 special leglifts o Arms behind your neck o Bring your legs up straight o Only halfway up o Don’t touch the ground Do 10 double specials o Like a V-up o Do like special crunchers and special leglifts together Do 10 extra specials o Keep your body in a 170 Degree angle o Keep body very tight, especially in the abs o Don’t cheat by using your arms o Rock back and forth, each period counting as one rep Do 25 regular crunchers Do 50 obliques left o Keep your arm, neck and head on the same plane. o Look up o Nose to knee not Knee to nose Do 50 obliques right Do 25 regular crunchers Do 25 bicycles o Make sure legs go fully extended
- 3. o Bend neck to body as little as possible o Almost touch knees with opposite elbows o Shoulders off the ground the entire time Do a hold of 30 seconds o Fully extend legs o Pretend you are doing a regular cruncher o But hold halfway with your shoulders off the ground o If you’re not shaking you’re not doing it right Bring legs up while still holding body up for 20 more seconds o Like a leglift but hold o Keep legs at a 45 degree angle o After 5 seconds put them at a 30 degree angle o After 10 seconds put them at a 1 degree angle o Don’t touch the ground with your shoulders or legs Do 25 regular crunchers 50 Bicycles For each day, increase each exercise by one until it takes more than 15 minutes to do. Don’t cheat.