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Possibly if you have seen the film the Fight Club, you will remember among many other things the incredible physique of the actor Brad Pit, especially his incredible abs. You should know that to convert the body that way, Brad had to undergo a hard training and above all a good diet to reach a weight of sixty-eight kg and have a minimum of five-six percent of anatomical fat in his body.
If you're looking to get some heart attack abs, here's the specific training that Brad Pit had to do to get those results. In this routine you are going to work on the whole central part of your body, but especially the lower abdominals, given the enormous amount of leg lifts.
As with any exercise for lower abdominals, it is essential to link the entire core and contract the upper abdominals as well. Repetitions should be slow and controlled, which are considerably more effective than if they are done quickly. Complete this training three to five times a week as well as your frequent training and combine it with a clean, low-calorie diet. This way you will get a six-pack movie!
Inverted Crunch - 1 Minute
- Lie on the floor with your hands on your temple.
- Bring your knees face to chest, until they are bent 90 degrees, keep your feet together.
- Contract your abs and raise your legs face up.
- It slowly goes down to the initial situation.
V-shaped Abs - 1 Minute
- Lie on your back with your arms on the floor behind your head and your legs straight.
- Start by slightly incorporating the upper body, now lift your legs.
- You should be able to practically touch your feet with your hands, holding on for a few seconds in this situation.
- After a repetition, it returns to the initial situation and makes exactly the same movement.
Wiper blade - 1 minute
- Lie on your back, with your legs perpendicular to the ground and your arms outstretched to your sides,
- Keep your legs facing left, turning your hip as you do so, until they are 45 degrees off the ground.
- Slowly returns to the initial situation and then turns the hip face to the right side.
- Keep going back and forth with that movement.
Crunch bike - 1 minute
- Lie on your back with your hand on your temples.
- Twist the right elbow face to face with the left knee previously bent, the right leg should be straighter without touching the ground.
- Switch sides, shrinking your left elbow and bringing it to your right extended leg, which you should bring to your chest.
Alternating Leg Lift - 1 Minute
- Lie on your back with your arms outstretched to your sides.
- With your legs straight, raise your right leg to a perpendicular position to the ground.
- Lower your right leg back so that your heel is about six inches off the ground.
- When returning the right leg to its original position, raise the left leg to the point where it is perpendicular to the ground.
- This alternate movement of raising and lowering both legs continues.
Do the circuit a couple of times. Take fifteen Seconds to 1 min rest after each exercise depending on your fitness level. Complete each repetition as relentlessly and as carefully as possible. It contracts the abdominal muscles at the top of each movement.