how to get perfect abs

8/12/2019 How to Get Perfect Abs

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How to Get Perfect Abs

How to Get Perfect Abs!

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#eg$l %otice

&he $thor $'( pblisher of this )book $'( the $ccomp$'i'g m$teri$ls h$*ese( their best efforts i' prep$ri'g this )book. &he $thor $'( pblisher m$ke'o represe't$tio' or w$rr$'ties with respect to the $ccr$c, $pplic$bilit,

fit'ess, or complete'ess of the co'te'ts of this )book. &he i'form$tio' co't$i'e(i' this )book is strictl for e(c$tio'$l prposes. &herefore, if o wish to $ppli(e$s co't$i'e( i' this )book, o $re t$ki'g fll respo'sibilit for or $ctio's.

&he $thor $'( pblisher (iscl$im $' w$rr$'ties epress or implie(-,merch$'t$bilit, or fit'ess for $' p$rticl$r prpose. &he $thor $'( pblishersh$ll i' 'o e*e't be hel( li$ble to $' p$rt for $' (irect, i'(irect, p'iti*e,speci$l, i'ci(e't$l or other co'see'ti$l ($m$ges $risi'g (irectl or i'(irectlfrom $' se of this m$teri$l, which is pro*i(e( $s is, $'( withot w$rr$'ties.

As $lw$s, the $(*ice of $ compete't leg$l, t$, $cco'ti'g or other professio'$lshol( be soght. &he $thor $'( pblisher (o 'ot w$rr$'t the perform$'ce,effecti*e'ess or $pplic$bilit of $' sites liste( or li'ke( to i' this )book. All li'ks$re for i'form$tio' prposes o'l $'( $re 'ot w$rr$'te( for co'te't, $ccr$c or$' other implie( or eplicit prpose.


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o'te'ts

h$pter 1 h$t Are &he Perfect Abs3

h$pter 2

4o Are h$t 4o )$t 5oo(s to 6t$ Aw$ 5rom h$t to ri'k How to )$t

h$pter 8 r'ches for Abs How to (o 6i(e r'ches

h$pter 9 #eg #ifts for Abs

h$pter #e*it$ti'g #ift for Abs

h$pter ; $r(io*$scl$r )ercises for Abs 6t$ir 6teppi'g ike

h$pter 7 eight


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h$pter 1 " h$t Are &he Perfect Abs3

4o h$*e prob$bl bee' he$r( $bot si p$ck $bs, $'( k'ow it is $ goo( thi'g to h$*e,bt m$ be 'sre of wh$t e$ctl $ si p$ck is. Cf o thi'k th$t getti'g $ si p$cki'*ol*es Dst beer, thi'k $g$i'. A'( beer is the l$st thi'g th$t o 'ee( whe' o $retri'g to get the perfect si p$ck $bs.

A perfect si p$ck is whe' or $b(omi'$l mscles $re so (efi'e( th$t the $re cle$rli(e'tifie(. A'o'e who looks $t or stom$ch will see th$t the mscles $re well (efi'e($'( will be $ble to pick them ot. &here $re si of them, three o' e$ch si(e of or$b(ome' $'( e$ch o'e shol( look pro'o'ce(. &he perfect $bs $re soght $fter more sob me' th$' wome' who seek to get well (efi'e( mscle to'e.

&his is 'ot to s$ th$t wome' shol( 'ot tr to $chie*e the perfect $bs. &o the co'tr$r,wome' te'( to worr more $bot h$*i'g $ fl$t stom$ch th$' me'. ome' c$' still h$*e$ soft look to their bo( $'( 'ot $ blk, mscl$r look whe' the $chie*e the perfect$bs si'g the metho(s (escribe( i' this book. ome' shol( 'ot be $fr$i( th$t the willblk p if the pr$ctice these tech'ies. C'ste$(, wome' who look for the perfect $bs$'( follow eercise $'( (iet to $chie*e this will look slimmer, will fi'( th$t their clothesfit better $'( will h$*e more co'fi(e'ce whe' we$ri'g clothes or goi'g to the be$ch. 6ip$ck $bs $re for both me' $'( wome'.

C' or(er to get the perfect $bs, o h$*e to eercise $'( e$t the right foo(s. &here $re $few short cts th$t o c$' t$ke to e'h$'ce or mscles $'( the will be (iscsse( i'this book. &hese short cts, howe*er, $re 'ot $ m$gic pill th$t c$' get o the si p$ck$bs o*er'ight. &here is 'o m$gic pill th$t o c$' t$ke th$t c$' help o g$i' the $bs ofor (re$ms i' $ week. 4o h$*e to be committe( tow$r(s worki'g h$r( to $chie*e this

go$l. &he re$lit is th$t getti'g the perfect $bs is $ll $bot h$r( work $'( (e(ic$tio'. Cfo $re willi'g to work h$r( to h$*e the bo( of or (re$ms, the' o will be $ble to$chie*e it.

6o, 'ow th$t o k'ow wh$t the perfect $bs $re $ll $bot, o prob$bl w$'t to k'owwh $'o'e w$'ts the perfect $bs. &he $re (esire( mostl for cosmetic prposes. &hosewho w$'t to look their best withot $ shirt or $t the be$ch w$'t the perfect $bs.

6ome celebrities pri(e themsel*es o' $chie*i'g the perfect si p$ck. &hese i'cl(e st$rsof the motio' pictre i'(str $s well $s those i' the sports worl(. &he pri(e themsel*eso' getti'g the perfect $bs bec$se the k'ow the h$r( work it t$kes to (efi'e these

mscles.

hile wome' ofte' w$'t to h$*e less (efi'itio' $'(, b '$tre, h$*e more f$t th$' me',most wome' still (esire $ fl$t stom$ch $'( $b(omi'$l $re$. &he eercises for the perfect$bs otli'e( i' this book, $s well $s the (iet th$t o 'ee( to e$t to $chie*e the perfect$bs will be for both me' $'( wome'. hile wome' m$ 'ot w$'t the s$me etreme(efi'itio' , these tech'ies will (o them goo( $s the will $chie*e $ fl$t stom$ch.


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%ot o'l $re the perfect $bs somethi'g to be pro( of cosmetic$ll. %ew me(ic$l st(iesi'(ic$te th$t those who c$rr ecess weight $ro'( their mi((le h$*e more of $ risk forhe$rt (ise$se $'( stroke. &his goes for both me' $'( wome'. Ct is therefore (esir$ble forboth sees to h$*e fl$t $b(ome's $'( tr to $chie*e the perfect $bs $'( c$rr less weight$ro'( their mi((le sectio's.

Cf o thi'k th$t o c$' get the perfect $bs throgh sit ps $'( $ cr$sh (iet, thi'k $g$i'.Getti'g the perfect $bs t$kes tr$i'i'g " re$l tr$i'i'g th$t will e't$il o sclpti'g ormscles to the w$ th$t o w$'t them. Cf o $re the tpe of perso' who sets ot to (osomethi'g $'( the' e*e't$ll (oes it, o will h$*e $ mch e$sier time $chie*i'g theperfect $bs. Cf o $re the tpe who gi*es p $t the first sig' of $(*ersit, the' o willh$*e $ (ifficlt time. #ook for h$r( work i' or(er to $chie*e the perfect $bs.

%ow th$t o $re $w$re of wh$t the perfect $bs $re, wh$t the c$' (o for o $'( the f$ctth$t it will t$ke h$r( work to get to the poi't where o c$' h$*e the perfect si p$ck $bs,the' o c$' get st$rte( o' or w$ tow$r(s $chie*i'g the perfect $bs.


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h$pter 2 " 4o Are h$t 4o )$t

&he first thi'g th$t o 'ee( to (o whe' o $re tri'g to $chie*e the perfect $bs or $'tpe of mscle (efi'itio' is to w$tch or (iet. 4o 'ee( to blk p o' protei' $'( ctot the c$rboh(r$tes if o w$'t to $tt$i' the perfect $bs. &his (oes 'ot me$' th$t oh$*e to lose $ lot of weight, bt it (oes me$' th$t o h$*e to lose bell f$t, which willget seriosl i' the w$ of or perfect $bs. Cf o $re o*erweight, o shol( w$'t tot$ke the tips fo'( i' this book to get ri( of the weight $'( work tow$r(s sclpti'g orbo(. 4o will 'ot o'l look better, bt will be (oi'g or he$lth $ f$*or $t the s$metime. &he m$i' thi'g is th$t o w$'t to (iet for mscle.

6o how (o o (iet for mscle3 4o cert$i'l (o 'ot w$'t to st$r*e orself $s this will'ot (o $'thi'g to help mscle (efi'itio'. 4o 'ee( to e$t se'sibl whe' o $reseeki'g the perfect $bs or $' other tpe of bo( bil(i'g. A'( m$ke 'o mist$ke $bot it" o $re bo( bil(i'g whe' o $re looki'g for $ si p$ck. &his is p$rt of sclpti'g

or bo( mscles so th$t the look $ttr$cti*e $'( $re well (efi'e(.

5oo(s th$t $re high i' protei' $re goo( for blki'g p mscle $'( $lso losi'g f$t. &hesefoo(s te'( to trick the bo( i'to thi'ki'g th$t it is getti'g more fel th$t it is $ct$llrecei*i'g. 4o shol( emb$rk o' $ high protei' (iet if o w$'t to bil( p or$b(omi'$l mscles. 4o will 'otice th$t bo( bil(ers $'( $thletes (ri'k r$w eggs.hile this m$ be (isgsti'g to o, there is $ lot of protei' i' those r$w eggs th$t gi*esthe $thlete or bo( bil(er stre'gth. &he bo( bil(er will 'ee( this i' or(er to blk p.4o 'ee( to rem$i' stro'g if o $re goi'g to (efi'e or $b(omi'$l mscles so th$t oh$*e $ firm si p$ck.

5oo(s th$t $re high i' protei's co'sist of the followi'g:


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high protei' (iet. &his will gi*e the bo( e'erg $'( get the met$bolism to st$rt br'i'gf$t. E'l it wo't be getti'g f$t from c$rboh(r$tes $'( foo(s th$t $re processe( ickl$'( tr' to f$t. 6o the bo( will st$rt br'i'g the protei's. 4o will lose weight i' orbell this w$ th$t will help o to (efi'e or $b(omi'$l mscles.

)ggs $re $lso $ goo( form of protei', $lthogh o h$*e to w$tch how o cook them.

H$r( boile( eggs $re low i' c$lorie $'( high i' protei' $'( $re $ goo( w$ to get st$rte(whe' o $re tri'g to $tt$i' the look of the perfect si p$ck.

People who $re 'ot me$t e$ters c$' e$t legmes $'( 'ts $s $ form of protei'. Ct is $goo( i(e$ to t$ke protei' i' the mor'i'g to get or met$bolism goi'g.

5oo(s to st$ $w$ from

C' $((itio' to the foo(s th$t o shol( e$t whe' o $re tri'g to get si p$ck $bs, there$re $lso those th$t o 'ee( to st$ $w$ from. &hese i'cl(e simple c$rboh(r$tes $swell $s comple c$rboh(r$tes. $ir is $lso $ pro(ct th$t is high i' f$t $'( shol( be

limite(. &$ke fiber b c$psles i'ste$( of throgh bre$(s or *eget$bles, $s the te'( tobe high i' sg$rs. 4o will w$'t to elimi'$te $ll of the sg$rs from or (iet whe' o$re goi'g for si p$ck $bs.

=emember th$t it is import$'t to e$t $ll of the foo(s o' the foo( pr$mi(. Ct is 'e*er $goo( i(e$ to elimi'$te o'e tpe of foo( o*er $'other for $ lo'g perio( of time. he'o $re looki'g to bil( the perfect $bs, o shol( co'ce'tr$te o' $ high protei' (iet,bt still e$t *eget$bles $s well $s whole gr$i's $'( ($ir. >t sweets h$*e 'o pl$ce i'or (iet $s the (o 'ot offer $' 'tritio'$l *$le wh$tsoe*er. 6imple c$rboh(r$tes $re$bsorbe( ickl $'( (o 'ot stick $ro'( lo'g e'ogh to gi*e or bo( $' sort of'tritio'. )limi'$te simple c$rboh(r$tes $'( st$rches from or (iet if o w$'t toh$*e le$', rock h$r( perfect $bs.

h$t to (ri'k

C' $((itio' to w$tchi'g wh$t o e$t, o $lso 'ee( to w$tch wh$t o (ri'k whe' o$re seeki'g the perfect $bs. $ter is or best frie'( whe' o $re tri'g to $tt$i' theperfect $bs. 6t$ $w$ from e'erg (ri'ks th$t $re lo$(e( with c$ffei'e, from so"c$lle(he$lth (ri'ks th$t $re lo$(e( with sg$r $'( from $lcohol.


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Ct is import$'t th$t o e$t more protei's i' or (iet i' or(er to $chie*e the perfect $bs,bt whe' o e$t is $lso *er import$'t $s well $s how o e$t. 4o will w$'t toco'sme most of or c$lories i' the mor'i'g whe' o $re e$ti'g to get the perfect $bs.&his is $ goo( i(e$ for $'o'e who w$'ts to st$ he$lth $s o will e'( p br'i'g offc$lories th$t o co'sme (ri'g the ($ if o $re $cti*e. 4o (o 'ot w$'t to e$t

$'thi'g l$te $t 'ight $s this is h$r( to (igest $'( will e'( p st$i'g i' or sstemlo'ger.

hew or foo( *er well before sw$llowi'g. &his is 'ot Dst somethi'g th$t o he$r(from or mother, bt is somethi'g th$t helps o m$i't$i' $ proper weight $'( $lsohelps or (igesti*e sstem. > properl chewi'g or foo(, o will fi'( th$t o e$tless $'( h$*e fewer (igesti*e problems.

ri'k $ gl$ss of w$ter before e$ch me$l. &his will crb or $ppetite so th$t o e$t less.ri'ki'g w$ter is goo( for o, $s otli'e( $bo*e. he' o (ri'k $ gl$ss before e$chme$l, o fi'( th$t o e$t less.

> begi''i'g to e$t $'( (ri'k right, o $re o' or w$ tow$r(s bil(i'g $b(omi'$lmscles th$t others will $(mire.


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h$pter 8 " r'ches 5or Abs

%$tr$ll, o will h$*e to eercise if o w$'t to to'e or $b(omi'$l mscles. Cf o(o 'ot 'ee( to lose weight, o c$' se the to'i'g eercises $s otli'e( here i' this bookto help o get the sclpte( $b(omi'$l mscles th$t o 'ee(. Cf o $re o*erweight $'(w$'t to lose weight to get the sclpte( mscles, o still 'ee( to (o to'i'g eercises $'(will $lso w$'t to work o' some c$r(io*$scl$r eercises th$t will be (escribe( l$ter o' i'this book.

r'ches $re the i(e$l w$ to to'e or $bs $'( $re o'e of the m$' to'i'g eercises th$to shol( se o' $ ($il b$sis to get the mscles i' or $b(ome' t$t. r'ches $rethe first eercise o w$'t to i'corpor$te i'to or ($il roti'e so th$t o c$' h$*ese $bs.

Cf o $re $ wom$' who w$'ts to h$*e fl$t $bs bt (oes 'ot w$'t to h$*e the (efi'e(mscles th$t o see o' me', rel$. ome' c$' get se, w$shbo$r( $bs withotlooki'g like $ m$'. 4or $b(omi'$l $re$ will be fl$t, bt softer. A'( $lthogh themscles will be (efi'e(, the will 'ot be blgi'g like $ m$'. ome' $'( me' both get(iffere't reslts from eercise roti'es. si'g the tips $'( eercises here will get o theperfect $bs, whether o $re $ m$' or $ wom$'.

&o (o cr'ches, l$ fl$t o' or b$ck $'( bri'g o k'ees p so th$t or feet $re fl$t o'the floor. 4o will the' w$'t to pt or h$'(s behi'( or he$( $'( pll p tow$r(sor k'ees, co'ce'tr$ti'g fll o' the $b(omi'$l mscles. 4o shol( isol$te themscles $s o $re plli'g p so th$t o feel the str$i'. 4o will w$'t to (o repetitio'sof ? cr'ches. &he first ($, o might be o'l $ble to (o two or three repetitio's. Er

o might o'l be $ble to (o o'e. Cf it h$s bee' $ while si'ce o h$*e worke( ot, itwill be more (ifficlt for o to se these mscles. >t o will w$'t stri*e to (o $sm$' reps $s o c$' withot hrti'g orself. Cf o feel $s thogh o $re i' p$i',o shol( stop.

&he prpose of the cr'ches is to bil( $b(omi'$l mscle. &he w$ th$t o bil(mscle is to te$r it $ little, let it he$l $'( the' te$r it $g$i'. &his is where the p$i' comesi' whe' o $re (oi'g cr'ches. 4o $re $ct$ll bil(i'g p the $b(omi'$l mscles soth$t o c$' h$*e or si p$ck.

he' o first st$rt (oi'g cr'ches, o will 'otice th$t it is ite $ str$i' $'( th$t it is

(ifficlt. As o (o this eercise e*er ($, o will 'otice th$t it is e$sier to (o $'( willst$rt feeli'g the (iffere'ce. 4o will 'ot 'otice the str$i' $' lo'ger whe' o $reeercisi'g i' this w$.

&he more o pr$ctice or cr'ches, the better to'e( or $bs will become. r'cheswill fl$tte' $'( to'e or $b(omi'$l mscles, bt this is 'ot the o'l eercise th$t o'ee( to (o i' or(er to get the perfect $bs. 4o $lso 'ee( to work o' si(e to si(e cr'ches.


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How to (o si(e to si(e cr'ches

6i(e to si(e cr'ches will help to (e*elop the si(es of or $b(omi'$l mscles. Fst $so mo*e p str$ight, o will $lso w$'t to mo*e to the si(e. 6t$rt with o'e si(e $'(pll orself p to le$' tow$r(s th$t si(e. o ? reps, Dst $s o wol( with the ce'tercr'ches. After o $re fi'ishe(, work o' the other si(e.

Ct is import$'t, whe' (oi'g to'i'g eercises, to $llow or mscles to rel$ $fter e$chtime o (o or reps of cr'ches. 4o w$'t to t$ke $ few (eep bre$ths $'( rel$ themscles $fter o $re fi'ishe( the to'i'g. he' o $re performi'g the cr'ches,howe*er, o w$'t to te'se p the mscles, effecti*el isol$ti'g them so th$t the willget to'e(.

A'other w$ to perform cr'ches for perfect $bs is to le$' o' o'e si(e $'( the' liftorself p, co'ce'tr$ti'g o' the $b(omi'$l mscles. &his will work the mscles o' thesi(es. =emember th$t o w$'t to work the e'tire $b(omi'$l $re$ to $chie*e the look of$ sclpte( si p$ck. 4o 'ee( to (o both fro't cr'ches $s well $s si(e cr'ches th$t $re

performe( o' or b$ck $s well $s or si(e to $chie*e this look.

r'ches m$ seem (ifficlt $t first, bt will soo' become e$sier. 4o m$ w$'t toi'cre$se or repetitio's $s o co'ti'e to work o' or $bs so th$t the will co'ti'eto be effecti*e. &he best $spect $bot si'g this tpe of to'i'g eercise is th$t o willst$rt to see the reslts of or efforts 'ot lo'g $fter o h$*e worke( o' the $bs. 4o c$'s$ll see $ (iffere'ce i' or mscle to'e $fter $ week of performi'g these eercises.

&r to (o these eercises e*er ($. Cf o skip $ ($, for some re$so', Dst pick pwhere o left off the 'et ($. o 'ot get (iscor$ge( if o get ot of the h$bit. Ct ismore import$'t to get b$ck i'to the h$bit $s soo' $s possible.


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h$pter 9 " #eg #ifts 5or Abs

r'ches will work well to to'e or $b(omi'$l mscles, bt this is 'ot the o'l eerciseth$t o 'ee( whe' o $re looki'g for the perfect si p$ck. C' $((itio' to the cr'ches,o will $lso w$'t to se leg lifts to to'e the $b(omi'$l mscles. #eg lifts c$' be (o'e $tthe s$me time o (o or cr'ches.

#$ fl$t o' or b$ck o' the floor $'( pt or h$'(s to or si(e with or p$lms (ow'o' the floor. #ift both legs p $s high $s o c$', e*e' if it is less th$' $' i'ch off of thegro'(. hile o $re (oi'g this, o 'ee( to o'ce $g$i' isol$te the mscles i' or$b(ome' $'( tighte' them p.

Ct is $lw$s goo( to work i' repetitio's of ? whe' o $re performi'g to'i'g eercises.&he leg lifts will work well to tighte' the mscles i' or $b(ome' $'( (efi'e them.#ike the cr'ches, o will 'otice the reslts from this tpe of eercise withi' $ week.

After o h$*e (o'e the two leg lift, o c$' $lso (o o'e leg lift $t $ time. &his is ofte'e$sier to (o $'( will tighte' the si(e $b(omi'$l mscles. o o'e leg $t $ time $'( the'the other, repe$ti'g the repetitio's e$ch time. As o co'ti'e to (o leg lifts for $bs, owill 'otice th$t the leg lifts get e$sier to (o $ll of the time. 4o will be $ble to lift orlegs higher $'( higher $s o co'ti'e to pr$ctice this eercise.

As o co'ti'e worki'g with leg lifts, o will 'ot o'l 'otice $ ch$'ge i' or$b(omi'$l mscles, bt $lso or leg mscles $s well. As o get better $t this tpe ofeercise, o c$' se leg weights o' or $'kles so th$t it will be more (ifficlt for oto lift or legs. Cf o co'ti'e to se this to'i'g eercise o' $ ($il b$sis, o will

'otice th$t it becomes mch e$sier to r$ise or legs e$ch time. 4o c$' prch$se legweights $t $ sporti'g goo(s store.

#eg lifts $'( cr'ches $re two of the to'i'g eercises th$t o c$' se th$t will worktow$r(s tighte'i'g p or $bs. &hese will work well i' or effort to get the perfect$bs, bt mst be se( e*er ($. Ct is import$'t to co'ce'tr$te o' the mscles th$t o$re to'i'g while o $re performi'g the eercises i' or(er for them to work. > isol$ti'gthe mscles $'( gi*i'g them tot$l co'ce'tr$tio', while worki'g o' this $cti*it, o willfi'( th$t the eercises 'ot o'l get e$sier, bt the st$rt to pro(ce reslts right $w$.4o will be $ble to feel the reslts from the leg lifts for $bs $s or $b(omi'$l msclestighte'.


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h$pter " #e*it$ti'g #ift 5or Abs

A'other to'i'g eercise th$t o c$' se to fl$tte' or $bs $s well $s (efi'e the mscles

is the le*it$ti'g lift. Ag$i', o will be l$i'g fl$t o' or b$ck o' the floor with orh$'(s $t or si(es, p$lms (ow'. 4o w$'t to lift both or legs $'( or he$( p $ fewi'ches, while co'ce'tr$ti'g o' or $b(omi'$l mscles.

&his is simil$r to the leg lifts $'( the first time th$t o $ttempt this eercise, o willmost likel 'ot be $ble to get mch off of the gro'(. &his c$' seem impossible $t first,bt $s o co'ti'e worki'g $t it, o will be $ble to lift p or he$( $'( or legs $tthe s$me time. hile this is simil$r to the leg lift eercise, it eercises $'other p$rt of the$b(omi'$l mscles $'( will frther work tow$r(s sclpti'g the $b(omi'$ls.

he' o $re eercisi'g o' the floor, to'i'g or mscles so th$t o c$' h$*e the

perfect $bs, o shol( h$*e $' eercise m$t. &his is 'ot o'l more s$'it$r to se, btis $lso more comfort$ble for or he$( $'( 'eck. 4o shol( tr to (o these to'i'geercises i' repetitio's of ? e$ch $'( work o' $s m$' $s o c$' $t $ time. o 'ot get(iscor$ge(. Althogh these eercises m$ seem to be h$r( $t first, i' time the will getto be mch e$sier. A'( o will get s$tisf$ctio' b seei'g to'e( $'( he$lth looki'g$bs!

Cf o $re o*erweight $'( 'ee( to lose weight before o c$' e*e' see or $b(omi'$lmscles, o shol( still work o' these to'i'g eercises. &he will help to'e ormscles $'( m$ke it e$sier for o to lose weight. &o'i'g eercises work well i'combi'$tio' with lower bo( c$r(io*$scl$r eercises to gi*e o the perfect $bs.


13/30


h$pter ; " $r(io*$scl$r )ercises 5or Abs

C' $((itio' to to'i'g eercises th$t isol$te the mscles $'( gi*e o the to'e th$t o

w$'t i' or $b(omi'$ls, o $lso 'ee( to se c$r(io*$scl$r eercises th$t will work o'the lower h$lf of or bo(, i'cl(i'g or $bs.

&here $re m$' c$r(io*$scl$r eercises th$t o c$' se for the lower h$lf of or bo(.Cf o $re o*erweight $'( w$'t to (e*elop the perfect $bs, the first thi'g th$t o 'ee( to(o is to st$rt to lose some of th$t ecess weight. e h$*e $lre$( t$lke( $bot proper(iet $'( 'tritio', 'ow we mst t$lk $bot c$r(io*$scl$r eercise.

$r(io eercises $re those th$t get or he$rt pmpi'g $'( will help o lose weight f$st.$r(io eercises shol( be performe( i' the mor'i'g or $s e$rl $s possible i' the ($ soth$t o c$' get or met$bolism goi'g $'( $lso br' more c$lories (ri'g the ($. 4oshol( 'e*er perform c$r(io*$scl$r eercises right before be( $s o will fi'( it

(ifficlt to go to sleep. 4o shol( $lso 'e*er perform c$r(io*$scl$r eercises $fter oh$*e e$te' or it c$' gi*e o $ cr$mp. Cf o c$''ot set or $l$rm e$rl so th$t o c$'get p to work o' c$r(io eercises, o shol( (o them whe' o get home from work$'( before o e$t. &his will help o br' off c$lories $'( will $lso to'e or lowerbo(.

&his is 'ot to s$ th$t the c$r(io eercises th$t o (o c$''ot work for or pper bo(,too. 6ome c$r(io m$chi'es will work both the lower $'( pper p$rt of the bo(, whileothers will to'e the lower h$lf of the bo(. 4o w$'t to m$ke sre th$t wh$te*er tpe ofm$chi'e o se, o will be to'i'g the lower h$lf of or bo(.

4o c$' prch$se or ow' c$r(io m$chi'e or o c$' Doi' $ gm $'( gi*e orself theworkot th$t o 'ee( to to'e p or $bs. Er o c$' Doi' $ gm $'( h$*e $ccess tose*er$l m$chi'es. 4o will fi'( th$t the gm is comprise( of m$' eercise m$chi'esth$t c$' help o get the $bs th$t o w$'t $s well $s help o lose weight.

)*e' if o $re 'ot o*erweight, o shol( still eercise si'g c$r(io*$scl$r m$chi'esfor or $bs. &his will gi*e o $' i'te'se workot th$t will help sclpt or $bs f$ster$'( e$sier. &here $re some gms $ro'( th$t ch$rge $ low mo'thl fee for membership.%ot o'l will o get $ccess to the c$r(io m$chi'es th$t will help o br' c$lories $swell $s to'e p or lower bo( h$lf, bt o c$' $lso get $ccess to weight m$chi'es th$twe will t$lk $bot i' the 'et ch$pter.

6ome of the c$r(io eercise m$chi'es th$t o c$' se th$t will to'e p or lower h$lf$'( gi*e o the $bs th$t o w$'t $re the followi'g:

6t$ir steppi'g m$chi'e)lliptic$l m$chi'e=owi'g


14/30


)ercise >ike

All fi*e of these c$r(io*$scl$r m$chi'es will work to 'ot o'l get o slimmer, bt $lsoto to'e p or $b(omi'$l mscles. 4o c$' se some or $ll of them to get the $bs th$to w$'t.


15/30


)lliptic$l


16/30


&re$(mill

&he tre$(mill is o'e of the most popl$r of $ll c$r(io*$scl$r eercise m$chi'es. Ct isse( for w$lki'g $s well $s Doggi'g $'( r''i'g. A'o'e c$' se $ tre$(mill. E'e of thebest $spects $bot si'g the tre$(mill is th$t it c$' be se( b $'o'e to to'e p $s well

$s lose weight.

4o shol( st$rt ot b w$lki'g o' the tre$(mill $'( scki'g i' or $b(omi'$l mscles$s o $re w$lki'g o' the tre$(mill. he'e*er o $re eercisi'g o' the tre$(mill, oshol( co'ce'tr$te o' the mscles th$t o w$'t to eercise $'( to'e $'( the' focs o'them whe' o $re worki'g o' the tre$(mill.

&he tre$(mill will tell o how f$r o h$*e w$lke( $s well $s how m$' c$lories oh$*e br'e( whe' o $re w$lki'g. &his will $lso tell o or he$rt r$te. &he tre$(millc$' be se( for r''i'g, $lthogh it is Dst $s effecti*e $t to'i'g p or $b(omi'$lmscles whe' se( for w$lki'g.

&he tre$(mills th$t o get to($ $re mch more $(*$'ce( th$' those th$t were m$(em$' e$rs $go. 4o m$ fi'( th$t o like the tre$(mill so mch th$t o (eci(e tob o'e for or home.

)ercise >ike

&he eercise bike is o'e w$ th$t o c$' tighte' or $b(omi'$l mscles $'( $lso loseweight while to'i'g the lower h$lf of or bo(. 4o c$' get $' eercise bike th$t$llows o to sit str$ight p $'( (ow', or o'e i' which o recli'e $'( h$*e or legs i'the $ir. >oth of these eercise bikes $re sefl for to'i'g p or $b(omi'$l mscles.

&he 'ew eercise bikes th$t $re o' the m$rket to($, $s well $s i' the gm, $re $ble totell o how f$r o h$*e ri((e' $s well $s how m$' c$lories o h$*e br'e(.

&he 'ew eercise bikes will $llow o to r$ce $g$i'st other ri(ers th$t $re (epicte( o' the# scree'. &his c$' gi*e o $' $((e( i'ce'ti*e if o 'ee( some moti*$tio' to keeppshi'g o' whe' o $re eercisi'g. &his c$' m$ke si'g this piece of c$r(io*$scl$reercise eipme't e$s $'( f'.

he'e*er o $re si'g c$r(io*$scl$r eercise m$chi'es, o shol( m$ke sre th$to $re i' goo( he$lth before $ttempti'g the roti'e. 4o shol( t$lk it o*er with or

(octor $'( see if o $re he$lth e'ogh for $' eercise roti'e.

Cf o feel $' p$i', (ii'ess or lighthe$(e('ess, o shol( stop eercisi'g. &his issomethi'g th$t c$' be $ ($'ger sig'$l. 6t$rt ot or c$r(io*$scl$r eercisi'g slowlso th$t o c$' gr$($ll work or w$ p to the poi't th$t o c$' work with thesem$chi'es to keep or bo( trim $'( he$lth $'( $lso to'e p or $b(omi'$l mscles.


17/30


h$pter 7 " eight ec$seo c$' $(Dst the weights $'( te'sio' o' these m$chi'es, o c$' epect goo( reslts ifo se them e*er other ($ to to'e p or mscles.

>efore o se $' tpe of weight m$chi'e $t the gm, o shol( be i'strcte( o' howto se the m$chi'e. e sre to se both the twisti'g motio' weightm$chi'es to eercise the si(e $b(omi'$l mscles $s well $s the fro't $b(omi'$l mscleswhe' o $re si'g the sit p m$chi'e.

)$ch week whe' o p or weight te'sio' o' the $b(omi'$l weight m$chi'es, owill 'otice $ ch$'ge i' the $b(omi'$l mscles. 4o will st$rt to 'otice $ ch$'ge i' the


18/30


to'e right $w$ $s o co'ti'e o' this p$th. Cf o belo'g to $ gm, o will w$'t tot$ke $(*$'t$ge of $ll of the weights th$t the h$*e $*$il$ble, i'cl(i'g those th$t $re se(to tighte' $'( to'e $bs.

'less o h$*e $ home gm, it is 'likel th$t o will h$*e these m$chi'es i' orhome. >t the c$' be *er be'efici$l whe' it comes to getti'g the si p$ck $bs th$t o

h$*e $lw$s (re$me( $bot. Fst be sre to se them the right w$ so th$t o (o 'ote'( p c$si'g h$rm to or mscles $'( bil( them p.

> $ski'g how to se the m$chi'es $'( si'g them i' the right w$, o c$' the' begi'to work o' the $b(omi'$l m$chi'es to frther sclpt or $b(omi'$l mscles.


19/30


h$pter ? " Pil$tes 5or Abs

Pil$tes is $ tpe of to'i'g eercise th$t h$s bee' se( b ($'cers for 'e$rl 7 e$rs.

E'e w$ th$t o get i'*ol*e( i' Pil$tes is to Doi' $ cl$ss. &his is $'other w$ th$t orloc$l gm c$' help o. Pil$tes $re ecelle't whe' it comes to to'i'g p mscle,especi$ll the $bs. Cf or gm offers $ Pil$tes cl$ss, o c$' sig' p for this cl$ss th$tc$' help o work o' to'i'g p or $bs.

Pil$tes works well whe' it comes to te$chi'g o how to isol$te cert$i' mscles $'(work o' them to get them to'e(.


20/30


forms of eercise for to'i'g mscles " especi$ll $bs.


21/30


h$pter @ " h$'ge or roti'e

As o $re worki'g o' or $b(omi'$l mscles, o will 'otice th$t o re$ch $

st$lem$te where it seems $s if the $bs $re 'ot getti'g $' more (efi'e(. &his ofte'h$ppe's with (ieters $s well. )*ero'e who works o' losi'g weight or tri'g to (efi'etheir mscles will re$ch $ poi't where the c$''ot get $' frther with their efforts,(espite the f$ct th$t the $re (oi'g e*erthi'g th$t the c$' (o to $chie*e the reslts th$tthe w$'t. 6o wh$t (o o (o whe' o $re $t $ pl$te$ $'( c$''ot lose $' moreweight or g$i' $' impro*eme't i' or mscles3

&he best w$ th$t o c$' $*oi( this problem is to ch$'ge the w$ th$t o $re (oi'gthi'gs. 6ometimes, or bo( gets se( to $ cert$i' roti'e to the poi't where oc$''ot get it to perform $' more. he' this occrs, the o'l thi'g o c$' (o is toch$'ge or workot roti'e.

Cf o h$*e bee' si'g Pil$tes i'ste$( of m$chi'e weights, begi' si'g them. 6t$rtch$'gi'g the to'i'g eercises $s well $'( begi' si'g $'other c$r(io*$scl$r m$chi'e.&his Dolt m$ be Dst wh$t or bo( 'ee(s i' or(er to get b$ck i'to sh$pe. 4o 'ee( tom$ke some ch$'ges.

Cf o fi'( th$t o h$*e re$che( $ pl$te$ whe' it comes to or est for the perfect$bs, o shol( se $ (iffere't metho( of eercise to bre$k p the roti'e. &his willc$se o (iffere't reslts. &he s$me co'cept hol(s tre for (ieti'g. Cf o $re o' $ (iet$'( re$ch $ pl$te$, o shol( ch$'ge the roti'e th$t o $re si'g to get (iffere'treslts. &his works with eercise $s it (oes with (ieti'g. o 'ot co'ti'e o' $ pl$' th$tis 'ot worki'g. #ook for $ pl$' th$t is slightl (iffere't to frther or est for the best

looki'g $bs.

4o shol( $lso w$tch or (iet $t this time. 4o m$ w$'t to st$rt e$ti'g sm$ller me$lsmore ofte' i' $' effort to get more e'erg i'to or bo(. &his is o'e ch$'ge th$t oc$' m$ke th$t will help o $tt$i' the go$ls o h$*e for orself.

Cf o re$ch $ st$lem$te whe' o $re tri'g to $tt$i' the perfect $bs, tr somethi'g 'ew.&r performi'g $ (iffere't eercise, ch$'ge or workot roti'e or ch$'ge or (iet soth$t o c$' o'ce $g$i' st$rt getti'g the reslts th$t o w$'t.


22/30


h$pter 10 " si'g )'h$'ceme't 6ppleme'ts

)'h$'ceme't sppleme'ts $re se( b bo( bil(ers, i'cl(i'g those who w$'t to h$*e

perfectl well forme( $bs, $s $ w$ to blk p mscle growth. &he w$ th$t '$tr$le'h$'ceme't sppleme'ts work is to i'cre$se bloo( flow to the mscles $'( $llow o toget more from or workot. 4o c$' ofte' get $ more i'te'se workot whe' o see'h$'ceme't sppleme'ts th$' if o Dst workot withot these sppleme'ts.

%$tr$l e'h$'ceme't sppleme'ts $re m$(e with herb$l i'gre(ie'ts th$t h$*e bee' se(for h'(re(s of e$rs $s $ w$ to i'cre$se e'erg le*els i' the bo(. A'o'e who islooki'g for $ w$ to i'cre$se bloo( flow to mscles c$' se these '$tr$l e'h$'ceme'tsppleme'ts. 4o shol( 'ot co'fse '$tr$l e'h$'ceme't sppleme'ts with steroi(s, $pro(ct th$t is cre$te( from s'thetic hormo'es $'( shol( o'l be t$ke' '(er thesper*isio' of $ (octor. )'h$'ceme't sppleme'ts $re m$(e from '$tr$l pro(ctswhere$s steroi(s th$t m$' bo( bil(ers $lso t$ke, $re m$(e from chemic$ll cre$te(

hormo'es.


23/30


&here is 'o m$gic pill th$t o c$' t$ke to get the perfect $bs. &he t$ke h$r( work $'((e(ic$tio'. Cf o $re willi'g to pt the time i'to eercisi'g $'( worki'g ot for theperfect $bs, $'( e$t $ proper (iet th$t will $lso be'efit o i' this est, o c$' h$*e theperfect $bs. >t if o $re looki'g for $ w$ to get this look withot $' tpe of efforto' or p$rt, thi'k $g$i'. %o e'h$'ceme't or m$gic pill is goi'g to (o it for o. H$r(work $'( (iscipli'e will $llow o to h$*e the perfect $bs of or (re$ms.


24/30


h$pter 11" Beepi'g 4or 5irm Abs

Ct st$'(s to re$so' th$t o'ce o h$*e $chie*e( the perfect $bs th$t o will w$'t to keep

them. E'ce o get to the poi't where o $re h$pp with the w$ th$t or $b(omi'$lmscles look, o w$'t them to st$ th$t w$. 4o shol( co'ti'e to e$t the right w$,le$( $ he$lth lifestle $'( workot regl$rl. &his is $ goo( lifestle choice for $'o'e" reg$r(less of whether or 'ot the h$*e the perfect $bs.


25/30


or perfect $bs $'( how o feel. 4o c$' the' post th$t pictre o' the refriger$tor soth$t o $re co'st$'tl remi'(e( of how h$r( o worke( to $chie*e wh$t o h$*e$chie*e(, how goo( o feel th$t o h$*e the $bs th$t o h$*e $lw$s w$'te(, $'(wh$t o 'ee( to (o, $'( 'ot to (o, to m$i't$i' the perfect $bs.


26/30


h$pter 12 " &he Pschologic$l 5$ctor

Achie*i'g the perfect $bs c$' (o more for or br$i' th$' $' other p$rt of or bo(.

6re, or bo( will look goo( $'( o will be he$lth looki'g $s well. 4o will feelgoo( $bot or he$lth $'( h$pp $bot the w$ th$t o look i' clothes. >t the w$th$t o feel me't$ll will be e*e' better th$' the w$ th$t o feel phsic$ll. &his isbec$se o will h$*e $ re'ewe( se'se of self co'fi(e'ce. %ot o'l bec$se o $reh$pp with the w$ th$t o look, bt bec$se o h$*e set $ go$l for orself $'($chie*e( th$t go$l.

5ew thi'gs e'h$'ce the co'fi(e'ce le*el more th$' setti'g $ go$l $'( completi'g $ go$l.&his will m$ke o feel like $ worthwhile perso' $'( gi*e o $ higher se'se of selfesteem. Cf o w$'t to feel goo( $bot orself, o'e w$ to (o so is to set $ go$l $'(follow throgh with th$t go$l. &he pschologic$l imp$ct of $tt$i'i'g the perfect $bs willbe e'ormos.

&here is $lso $ pschologic$l compo'e't to $chie*i'g the perfect $bs th$t o 'ee( toeplore whe' o $re tri'g to $chie*e this go$l. How b$( (o o w$'t it3 4o 'ee( to$sk orself how b$( o w$'t to h$*e the perfect $bs $'( wh$t o $re willi'g to gothrogh to get them.

C' or(er to $chie*e this go$l, o 'ee( to w$'t it *er b$(l. t people (o this $ll the time. 6o it is

'ot impossible 'less o s$ th$t this is so.

hile the pschologic$l imp$ct of $chie*i'g the perfect $bs is *er powerfl, thepschologic$l f$ctor th$t e'$bles o to $chie*e the perfect $bs is *er import$'t i' thisgo$l. Cf o $re ge$re( p tow$r(s $chie*i'g the go$l, belie*e th$t it is possible $'(beh$*e $ccor(i'gl, o will be $ble to h$*e the perfect $bs.

B'owi'g th$t o c$' (o it $'( belie*i'g i' orself is Dst $s import$'t $s e$ti'g right$'( eercisi'g whe' o $re tri'g to $chie*e this go$l. &he first thi'g th$t o willw$'t to (o is to recog'ie the go$l for orself. Cf o $re o*erweight, fi'( the rightweight th$t o w$'t to be $'( st$rt to lose, b$se( o' the tips $'( secrets fo'( i' this

book. &hi'k of or perfect weight $'( m$ke th$t or lo'g term go$l. 4o will h$*e tore$ch the weight go$l before o c$' $ttempt to (efi'e the $b(omi'$l mscles so th$t oh$*e si p$ck $bs. Howe*er, o c$' still co'ti'e with the s$me eercises $'( (ieti(e$s (escribe( i' this book.

After o h$*e come p with the ltim$te go$l, o 'ee( to set little go$ls to get there.)$ch time o $chie*e $ little go$l, o will feel empowere( $'( or self esteem willrise. &his will m$ke it e$sier to $chie*e the big, ltim$te go$l.


27/30


C'ste$( of telli'g orself th$t o w$'t to lose 20 po'(s, tell orself th$t this is orltim$te go$l, bt or go$l for the 'et week is to lose 2 po'(s. >egi' or regime' of(iet $'( eercise $'( o will e$sil lose the 2 po'(s. 4o will feel goo( $botorself $s o h$*e $chie*e( $ sm$ll go$l th$t is o' the w$ tow$r(s $ l$rger go$l.

&he s$me w$ of thi'ki'g mst be se( whe' o $re tri'g to $chie*e the perfect sip$ck $bs. he' o h$*e re$che( or go$l weight $'( $re re$( to (efi'e or $bs soth$t o h$*e the perfect si p$ck, st$rt to bre$k the go$l (ow' i'to sm$ller go$ls. Ct isofte' too o*erwhelmi'g for someo'e to o'l focs o' the l$rge go$l whe' the $re tri'gto $tt$i' $ big impro*eme't i' their life. A'( $ perfectl sclpte( bo( is $ bigimpro*eme't.

C'ste$( of looki'g $t the e'tire pictre, bre$k it (ow'. 6et or sm$ller go$ls so th$t oc$' $chie*e the l$rge o'e b s$i'g th$t or go$l for this week is to m$ke it to the gme*er ($ $'( $chie*e $ cert$i' 'mber of reps or m$i't$i' $ cert$i' $mo't of time o' $m$chi'e. E'e of the best $spects $bot the c$r(io*$scl$r eercise m$chi'es is th$t the

c$' gi*e o reslts right $w$ $s to how mch time o h$*e spe't o' them, the c$lorieso h$*e br'e( $'( the workot o $chie*e(. Cf o tr to $tt$i' $ little bit more e$chtime, o will be 'ot o'l worki'g tow$r(s or go$ls, bt o will $lso feel goo( $botorself.

4o will fi'( th$t b eercisi'g regl$rl $'( e$ti'g he$lth foo(s o will st$rt to(e*elop $ positi*e mi'(set $s it is. )ercise is like $ wo'(er (rg $'( c$' reD*e'$teo. 4o will 'otice th$t o h$*e more e'erg $'( feel better $bot orself whe' o$re eercisi'g or w$ tow$r(s the perfect si p$ck $bs. 4or e'tire bo( will feel $'(look he$lthier.

Ct m$ t$ke $ cople of mo'ths before o c$' $chie*e the si p$ck $bs th$t o w$'t,(epe'(i'g o' or crre't weight $'( he$lth. Ct m$ e*e' t$ke lo'ger. >t if o setsm$ll go$ls for orself $'( work tow$r(s $chie*i'g those go$ls, o will co'ti'e tofeel moti*$te( $bot h$*i'g the perfect si p$ck.

Ecc$sio'$ll, o might i'(lge i' somethi'g th$t is 'ot goo( for o or skip eercise.Cf this h$ppe's, (o 'ot let it (eter o from or go$l. E'e of the re$so's wh m$'people f$il to $chie*e their go$ls is bec$se the gi*e p the first time the e'co'ter$(*ersit. &he go off the w$go' b e$ti'g somethi'g th$t the shol( 'ot e$t, or 'oteercisi'g for $ ($ or two $'( figre th$t the shol( Dst gi*e p. People who (iet $'(tr to it smoki'g $lso m$ke this mist$ke. E'e of the biggest secrets to h$*i'g theperfect $bs is th$t o c$''ot gi*e p. Cf o f$ll off the w$go', Dst Dmp b$ck o' it

$g$i'. o 'ot be$t orself p o*er $ f$ilre bec$se th$t is self (efe$ti'g.

H$'g $ pictre of the perfect si p$ck $bs where o c$' see it e*er ($ so th$t o c$'co'ti'e to work tow$r(s or go$l.


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E'ce o h$*e t$ke' the steps otli'e( i' this book to $chie*e the perfect $bs, o c$'se the s$me tpe of go$l orie'te( moti*$tio' to $chie*e other $re$s of gre$t'ess i' orlife. As o see how o worke( tow$r(s this go$l, o will $lso see th$t it is possible to$chie*e other go$ls $s well. Go$ls th$t, $t o'e time, o might h$*e (eeme( to beimpossible.

A'thi'g is possible if o h$*e (re$ms, $mbitio' $'( go$ls. Cf o $re willi'g to (owh$t it t$kes to mo*e tow$r(s th$t big go$l b $ccepti'g the ch$lle'ges of sm$ller go$ls$'( o*ercomi'g them, the' o h$*e wh$t it t$kes to (o Dst $bot $'thi'g th$t o setor mi'( to i' life. C'cl(i'g getti'g the perfectl sclptre( bo( $'( gorgeos sip$ck $bs!


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o'gr$tl$tio's...

4o 'ow ow' the resell $'( m$ster resell rights to this pro(ct. Ct m$ o'l be sol( '(erthe followi'g reseller lice'ce terms J co'(itio's:

K4)6L $' 6ell ithot =ights

K4)6L $' 6ell ith >$sic =esell or

how to get perfect abs

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