Note: Before beginning any exercise program consult your physician. This is advance program and should not be done for people who just started exercising.
If you want to get tight abs, here is the method that will get you there fast. This program will take some dedication and discipline. And take heart knowing that it is only for a short while. After this initial phase you will need to change your routine.
The secret to get tight abs is intensity. The problem with intensity is that you only can exercise for a short period of time. The great thing about intensity is that you maintain an elevated metabolism for 12 to 24 hours. And in here lies the secret.
The secret is to have 2 short, but intense workouts a day. You will be working out the about same amount of time total, but you have to face both a morning and evening workout. You want at least 6 to 8 hours in between workouts.
Here is the routine to get tight abs:
Monday AM
- 5 minute warm-up and
- 5 minute dynamic stretching
- Sprints – sprint for 5 to 20 seconds and then walk for 10. With each workout try to increase the time sprinting.
- 5 minute cool-down
- 5 minute static stretching
Monday PM
- 5 minute warm-up
- 5 minute dynamic stretch
- Squat and press 3 sets of 10 reps. 90 second rest. Start holding the dumbbell at eye level and with your palms facing you. Perform a squat and then push up with your legs. Just as your legs are reaching a full extension push with your arm and rotate your hands so your palms are facing away from you. Bring the weight down to the starting point and repeat the process.
- Single arm high pull – 3 sets of 10 reps. 90 seconds rest. You start out with your feet twice your should length wide. Toes are pointed at a 45 degree angle. Perform a sumo squat with your straight down between your legs. Explode up with legs and perform a single arm up right row. The weight should stay close to your body and your elbow should be higher than your wrist.
- Forward lunges – 3 sets 10 reps to each side. Make sure that your thigh goes parallel to the ground.
- 5 minute cool-down
- 5 minute static stretching
Tuesday AM
- 5 minute warm-up and
- 5 minute dynamic stretching
- Jump rope for 20 seconds, rest for 10 seconds, mountain climbers for 20 seconds
- 5 minute cool-down
- 5 minute static stretching
Tuesday PM
You will be performing a tri-set. Three exercises will be performed with no rest. You are going to be doing 3 sets of 10 reps resting for 90 seconds.
- Incline dumb bell press
- Bent over row
- Weighted crunches
- Close grip bench press
- Chin ups
- Hyper extensions (use weight if necessary)
- Clapping pushups
- Jockey Row
- Side bends on the hyper extension machine.
Perform super set of these two exercises
- Hanging leg raise
- Russian twist
Wednesday
- 30 to 40 minutes of regular cardio maintaining a 75% to 85% of your max heart rate
- 15 minutes of stretching
Thursday
Friday
Saturday
- Saturday is optional. You could do another 20 to 30 minutes of intervals. This is going hard(but not all out) for one minute and light for two minutes.
Sunday
As you can see this is easy program by any means. But you will get tight abs from this routine. Follow the routine for 4 weeks. Each week should be able to increase the intensity slightly. This is down by either increasing the weight or increasing the length of the hard work times.
I like to wish you the best of luck
Tight Abs Blog
Now Tight Abs Blog is starting a special section on focusing just on lower abs. Visit the Lower Ab Exercises for information getting great looking lower abs.
Technorati Tags: Advance Program, Amount Of Time, Degree Angle, Dumbbell, Dynamic Stretch, Elbow, Evening Workout, Exercise Program, Eye Level, get tight abs, get tight abs for men, Initial Phase, Intense Workouts, Intensity, Metabolism, Morning And Evening, Palms, Period Of Time, Short Period, Sprint, squat, Straight Down
