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<h1>A 10-Step Guide To Abdominal Workout</h1>
People are really possessive about their bodies and love to have flat abs. But it may seem days and sometimes years before you get the abs that you desire. Many people go on doing workouts and yet never achieve the goal that they crave for. 
 
They do crunches with the hope that the fat in the abdominal area will vanish within some days. But research proves otherwise with no results observed for decreasing fat in only a particular area of your body. And fitness sites and magazines only add to this myth by proclaiming that you can have flat abs within a few days only and by performing a few crunches for the abs. In fact, what you need is a guide to abdominal workout so that you can get the required abs and in the correct way. Check the following guide to abdominal workout: 
 
Bicycle exercise - If you want a real six-pack abs, then this exercise is just perfect amongst the guide to abdominal workout. You can do this by lying flat facing the ceiling and lock your fingers behind your head. Bring your left knee in contact with your right elbow. Now do this again with your right knee and left elbow. This will constitute a pedaling motion and should be done about 12-16 times. 
 
Captain`s chair leg raise - The Captain`s chair is a rack with no support for your legs. There are padded arms rests. To do this exercise, balance yourself on the rack first and then raise your knees. Be sure not to arch backwards. You can repeat this for about 12-16 times. 
 
Exercise ball - Rest against the exercise ball with your lower back pressed against it. Try to lift the body off the ball while pulling your ribcage towards the hips. The ball should not roll away. Again straighten the body and repeat this for again 12-16 times. 
 
Vertical leg crunch - You can put your legs in the air and lie flat on your back. The knees should be crossed. Now try to touch your legs with your chest by pulling yourself up. Your hands should lie flat on the ground. Come back to your original position and do it again for about 12-16 times. 
 
Torso track - Brace yourself on the torso track and contract your abs while inhaling. Then glide forward while contracting your abs. Be very careful because you can easily hurt your back while doing this. 
 
Long arm crunch - Lie on your back and keep your knees up while resting your feet on the ground. Your arms should be behind your head with the arms beside your ears. Lift the shoulder blades off the ground while keeping your hands straight. Avoid injuring your neck though. 
 
Reverse crunch - You can lie flat on your back and place your hands on the ground. Now cross your legs and pull your knees towards your chest. Then slowly lift your hips upwards while straightening the legs up. Like all other exercises in the guide to abdominal workout, this can also be repeated for 12-16 times. 
 
Full vertical crunch - You have to again lie on your back and extend your legs up in a straight line. Pull up your shoulder blades while placing your hands behind your head. Try to construct a perfect `U` with your body. 
 
Ab rocker - Firstly, make yourself comfortable on the Ab rocker and hold the bars tightly. You can then rock forward while contracting the abs. This needs to be repeated for about 12-16 times as usual. 
 
Plank on elbows and toes - This exercise is done by lying face down on the floor by resting on your forearms. Then lift yourself off the ground and try to balance yourself on your toes and forearms. Your body should be straight while holding it for 60 seconds. 
 
If you follow this guide to abdominal workout, then you are sure to come up with a fit and lean body with abs to make everyone jealous.

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You can have access to articles about health in portuguese language from page <a href="http://www.polomercantil.com.br/beleza-saude.php" target="_blank">Beauty_Health</a> Roberto Sedycias works as IT consultant for <a href="http://www.polomercantil.com.br/" target="_blank">Polomercantil</a>

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