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, WA !H WH"R" #$% AR" &$'(&, no music, run with a )artner faster than you *otherwise it+s worthless,, run in the day time, dress like a )rude

Stretch

-e in your own room with a mat under your back .o /0 regular crunchers o Make sure that your head, neck, and back stay on one )lane o -ring your shoulders off the ground o 1ee) your eyes on the ceiling

.o /0 reverse o Make sure your arms are behind your head o -ent legs go thorough full range of motion

.o /0 regular crunchers .o 20 regular s)ecial crunchers o Arms are straight o "lbows behind your ears o Head, arms, neck, and body on the same )lane o -ring shoulders off the ground

.o 20 s)ecial leglifts o Arms behind your neck o -ring your legs u) straight o $nly halfway u) o .on+t touch the ground

.o 23 double s)ecials o 4ike a 5-u) o .o like s)ecial crunchers and s)ecial leglifts together

.o 23 e6tra s)ecials o 1ee) your body in a 273 .egree angle o 1ee) body very tight, es)ecially in the abs o .on+t cheat by using your arms o Rock back and forth, each )eriod counting as one re)

.o /0 regular crunchers .o 03 obli8ues left o 1ee) your arm, neck and head on the same )lane9 o 4ook u) o (ose to knee not 1nee to nose

.o 03 obli8ues right .o /0 regular crunchers .o /0 bicycles o Make sure legs go fully e6tended

o -end neck to body as little as )ossible o Almost touch knees with o))osite elbows o Shoulders off the ground the entire time

.o a hold of 33 seconds o :ully e6tend legs

o ;retend you are doing a regular cruncher o -ut hold halfway with your shoulders off the ground o 'f you+re not shaking you+re not doing it right

-ring legs u) while still holding body u) for /3 more seconds o 4ike a leglift but hold o 1ee) legs at a <0 degree angle o After 0 seconds )ut them at a 33 degree angle o After 23 seconds )ut them at a 2 degree angle o .on+t touch the ground with your shoulders or legs

.o /0 regular crunchers 03 -icycles

:or each day, increase each e6ercise by one until it takes more than 20 minutes to do9 .on+t cheat9