How to define your abs

Ever seen those infomercials wherein it shows both guys and girls with well-sculpted abdominals? Ever wonder how to obtain them and be the center of attention on any occasion?

Well, now, anyone can. Anyone can have that lean and sexy body to flaunt during the summer time and to show off to their friends. All that they need to have is discipline, motivation and a pair of dumbbells.

According to Joe Rivera, sports and fitness expert, one needs to plan out his schedule for the week and needs to exercise at least four to five times a week to get those abs working. And as the person progresses in his exercise, he needs to pile up and add various exercises to it.

The first thing to do in getting lean and tone abs is to do abdominal crunches. The person needs to lie flat on his back with his arms behind the head and feel the pressure on his abs. Make sure that the strain is not located on the neck but on the abs. Otherwise, the person might suffer from neck pain or a stiff neck. There should be at least fifteen repetitions with three to four sets each time.

Next is that the person needs to do a set of oblique crunches, with three sets of fifteen to twenty repetitions each. After which, he needs to do a jackknife. By jackknife, the person has to lie flat on his back with his legs up in the air and his arms over his head. He needs to reach up to his legs up in the air. When the arms are able to extend at the top of his legs, pause for a bit and then slowly go back to the starting position. The concentration must be felt on the abs as he reaches up for his legs, and not on the legs or the arms. Do this repetitively for about ten repetitions with three to four sets each.

After which, the person now needs to do a side bend. He must stand straight with a dumbbell in his right hand and his left hand situated on his hip. He must bend slowly to the right until he feels his oblique contracting then go back to the starting position. He can transfer the dumbbell to his left hand and do the same exercise all over again. Do this with three sets of ten to fifteen repetitions.

Aside from using dumbbells as a tool, he can also integrate other exercises into his routine such as running, walking, jogging or even cycling. He can also do aerobic work outs with simple pacing. Other gym equipment such as treadmill and stationary bikes can also help with his cardiovascular activities. Do this for several times within the week, if possible, before and after weight lifting.

As said, in order for someone to have those lean and muscular abs on television, he must have the persistence, determination, motivation to curb out that stomach. And in just a short while, he could have the same abs as those people on television.