How to get ripped abs.

Your abdominals consist of several muscle groups, all located in the midsection, just below your chest to your pubic bone.

Difficulty Level: average      Time Required: 30 minutes

Here's How:
  1. Crunches-Lying on your back with your knees bent, slowly raise your shoulders off the ground and try to touch your breastbone to your pelvis, come back down and repeat.
  2. 1\4 crunches-Same as an crunches except that you raise your shoulder up, instead of pulling them toward your pelvis.
  3. Cross knee crunches-Lying in a bent knee position, crunch diagonally so that you try to touch each shoulder to the opposite hip alternately.
  4. Lying leg raises-Lie on your back and raise your legs about 12" off the floor and hold them there. Using your lower abs, raise your legs another inch. Rest and repeat
  5. Reverse crunch-Lying on your back and keeping the knees slightly bent, pull your pelvis and legs up so that your knees are above your chest and then return to beginning position.
  6. Hanging knee raises-Grab the chin bar using both hands. Cross your ankles and bring your knees to your chest. Pause at the top of the movement for a second and then slowly lower your knees by relaxing your abs. Repeat the movement.
Tips:
  1. Inhale pushing out exhale pulling in..
  2. Stay in control and do not swing.

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