please, what are your best ab excecises of all time? (painful and intense ones)i need them :)
working on abs requires a combination of cardio and toning exercises. if you really want quick results and you can take an intense load you can follow the 2 week routine that i'm taking before my beach vacation.
i do my arm/leg/ab/full body workout 4 times a week, but since you asked for only cardio/abs i'll just tell you about those in particular:
start with about 20 minutes of jogging (i'm more of a long distance runner than a sprinter, so i jog with my full foot and not just the balls of my feet, running with the balls is harder and gets you bigger thigh muscles).
quickly delve into some squat push ups - i don't know how other people do them, but i drop down, do a push up, pull my knees into my chest and spring up. i do 2-3 reps of 10.
when i feel that i've done enough cardio (etc) i finally get to the abs. i like to combine full ab, upper ab, and lower ab work outs in varying reps. if you're looking for a really intense time i would start out with 60 sit ups with raised legs (i cross my legs in the air so it's easier to hold). then, do 20 (still with raised legs) pulling to one side of my body, and 20 pulling to the other.
usually i move onto what i call flat body sit ups. i lay completely flat on the ground with my arms laying flat above my head, then i lift up and carrying my hands all the way over my toes. i do 30 of these.
then, upper abs - laying flat with my knees raised, i tuck my chin into my chest and pull up so just my shoulders are off the ground. i do 20.
finally, lower abs, what i consider the most important. i like to do leg raises by holding myself flat on the edge of my bed so i am laying down with my butt over my hands (right on the edge) and my legs entirely off the bed. i lift my legs until they come to a 90 degree angle, then back down so i am flat. i do 20-30.
if you want to do even more for your lower ab you can do a harder leg raise. i lay on the ground with my back and arms flat, but my legs raised at a 90 degree angle. then, i lift my butt into the air with my legs so they are raised another few inches and let it fall back down. i do 30 of these.
sorry for the super long answer! i hope that helped..
