By: Jonathan Stehlik

I know many of you are probably thinking right now, "Ahh, this is just another one of those boring ab articles." Stop right there and give this a chance, the program I am going to lay out for you is probably unlike anything you've done yet, but the results you reap within a few weeks are fantastic, and not only that but you CAN achieve the abs that many of those models possess.

Like many of you, I want to have those great abs that many of the male swimsuit models flaunt, and it is possible now that I train using Keith Brungardt's methods. In many polls taken for men's magazines in the past few years it has been proven that women view strong and cut abs as the sexiest body part of the male physique besides the butt. I mean, hey don't we all want to have cut abs that give us the confidence to take our shirts off anywhere and anytime to let that hot chick obsess over our stomach! Heck yeah we do. Usually the abs can be a very difficult area to control for most of us bodybuilders yet with these proven techniques and an entire workout only accumulating to a total of 3 minutes! Why not give it a try? And who knows, once you start viewing your results and when those girls constantly stare at you and maybe even ask to feel your stomach, it will definitely be worth it.

Besides, your back will be stronger, you could get a modeling job if you have a decent body and great abs( At Big Red's Modeling shoot, because of his physique and ab development, he was much more developed than most of the models putting him ahead in prospect possibilities and future jobs, which only further shows that abs are a prized commodity by women and with great ones you'll attract the opposite sex that much more often and you will feel much more successful which affects all other areas of life.

J (Big Red) was telling me how most of the guys at modeling shoots have moderate bodies yet the abs are what allow them to model because the women always look to the abs. Well enough talk, your ready to develop that 6 pack that has so long seemed an impossibility. You'll soon be amazed at your progress and thankful you put your heart and soul into this routine.

Approximate workout time: About 3 minutes
Your ultimate goal will be to complete this routine without rest, but this will depend on fitness level, and as you become more adapted to this routine. Don't worry if you can't complete it all at first, take some small rest breaks in between the groups, you'll soon be able to do them all. And remember, 3 days on and 1 day off! :)

Day One: Lower Abs
Day One's purpose is to shape and tone the lower abs

Group One: Reps:
Hip-Ups (on the ground): 30 seconds 15-20
Reverse Crunches: 30 seconds 15-20

Group Two:
Hip-Ups (on the ground) 30 seconds 15-20
Reverse Crunches: 30 seconds 15-20

Group Three:
Hip-Ups (on the ground) 30 seconds 15-20
Reverse Crunches: 30 seconds 15-20

Day Two:
Day Two's purpose is to trim and define the obliques so they frame and highlight your rectus abdominis. You don't want to add very much size to this area. Extra muscle mass can make it look fat.

Group One:
Raised Side Bends with a cross: 30 seconds each side (15 reps each side)

Group Two:
Cross Overs (Lying flat on the back, for one side put right leg up and then the left, as you raise up you'll go to each side): 30 seconds each side (15-20 reps each side)

Group Three:
Catches( Means going to each side and making a catching movement with both hands on each side) 60 seconds (15-20 reps each side)

Day Three:
The goal of this routine is to bring out definition in the upper abs. To accomplish this, crunches are done in a variety of positions, attacking this area from different angles.

Group One:
Crunches: Legs up: 30 seconds 15-20 reps
Crunches: Knees up: 30 seconds 15-20 reps

Group Two:
Crunches: Feet Flat: 30 seconds 15-20
Crunches: Frogs: 30 seconds 15-20

Group Three:
Riding the Horse (Like the frogs, but with both feet apart instead of touching, with bottom of feet flat on ground)
30 seconds 15-20 reps
Crunches: Legs up: 30 seconds 15-20 reps

Now give this routine a try, conducting it three days on, and one day off. You'll see results immediately, and will start to define those abs that never responded to any of the training routines you've tried before. If you have any questions, my aim is world muscle and my e-mail is classicskills@hotmail.com

Good Luck
Jonathan Stehlik "Keep it real with the steel"
aka. World Muscle

Jonathan Stehlik
rstehlik1@home.com

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