An Ab Workout To Turn Her On

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

The Trophy of all Trophies.

Ripped abs are sign of good health, power and yes, even sexual ability.

And ladies, don’t think us men don’t like a flat and firm midsection.  If you ever watch a sporting even with athletic females you’ll be drawn to the three hot spots of a female body – thighs, butt and abs. And these are three body parts that any women can modify with a clean diet and effective training.

Abs on men is the final piece of the puzzle to make the picture complete. Sure, a big physique can appear intimidating but a well-defined set of abs can be equally intimidating and can make a near-perfect body perfect.

A sculpted stomach on  a female can accentuate a smaller waist-to-hip ratio which makes your shoulders appear more rounded and your butt appear more firm and full.

Male or female, it’s hard to be referred as sexy if you’re not flaunting a flat, firm, midsection.

serious-abs

3 Important Reasons To Train Abs

  • A stronger midsection. Working with a weak core is like firing a cannon out of canoe.  It’s only a matter of time before you hurt yourself. A strong core acts like a belt to stabilize your trunk to reduce the risk of back pain and injuries.
  • A massive confidence booster.  Anyone who has abs will be carry themselves with more pride and self-respect.  You won’t be self-conscious and experience anxiety about your body creating less stress.
  • Long-term health. Revealing six-pack abs is going to require a very clean and dedicated diet that eliminates many of the foods responsible for obesity, diabetes and other diseases that can wreak havoc on your health.

Ab-Solute Perfection Tips

1. The best ab workouts in the world will not attract any attention if a layer of fat covers them up.  Ab workouts do not cause you to lose body fat in the midsection (to any significant degree) so ensure you’re following a clean diet and proper training program like http://www.yoursixpackquest.com

2. On the flip side, don’t be ignorant to the point that you don’t ever train your abs because they are covered by fat. As noted above, training your abs provide more benefits than just visual impact.

3. Use these ab workouts to motivate you to train harder and diet harder because you know that the trade off will be the trophy of all trophies!

On to the workouts…

Ab Circuit

If you’re looking for lower ab workouts instead then check this video out.  I’ll share my top 3 lower ab exercises:

Click here to subscribe to my YouTube channel for more ab workouts!

I want to know if  you plan to use this ab workout and let me know the hardest thing about getting six pack abs in the comments section below.

Your friend and coach,

Vince Del Monte

P.S.  By the way, I am not sure if you know, but last summer, in just a matter of 10 weeks I went from around 215 pounds and 18% body fat… to 200 and 8% body fat.

That’s roughly a loss of 23 pounds of fat, while gaining around 8 pounds of lean muscle!  I used the same advice to help my friend Peter lose 100 pounds of fat in 6-months.

You can read more at http://www.YourSixPackQuest.com If getting six pack abs is your goal – this site is for you.

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Comments

88 thoughts on “An Ab Workout To Turn Her On

  1. Thanks for finally writing about >An Ab Workout To Turn Her On | Vince DelMonte’s Muscle
    Building Secrets and Programs <Liked it!

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  2. It’s truly very difficult in this active life to listen news on Television, thus I only use internet for that
    purpose, and obtain the latest information.

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  3. Do you have a spam issue on this blog; I also am a blogger, and I was wondering your situation;
    we have created some nice practices and we are looking to swap methods with others, why not shoot me an e-mail if interested.

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  4. hey man youtube deleted the first video any way that i can see it somewhere else

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  5. I just want to mention I’m newbie to weblog and seriously savored this page. Probably I’m planning to bookmark your blog post . You surely have remarkable writings. Many thanks for sharing your web site.

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  6. Awesome workouts, Vince, thanx! Just what I was looking for to take my abs to the next level…I’m planning on using circuit N°1 first, and then mix it up with circuit N°2 from time to time…Oh and I also loved your comment “don’t focus on counting the reps, focus on the expercience”…So true!!!

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  7. george ferlauto July 22, 2010 at 7:30 pm - Reply

    what kind of diet do you reccommend to lose body fat?

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  8. hey vince, great videos! i love both routines, i can really feel the burn!
    do you recommend doing any lower back exercises? i dont want to get imbalanced as i might start getting back problems!
    which lower back exercises are the best?
    thanks,
    loui

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  9. Nice abs workouts….tough to do them all and with intensity, hey! but that's what its all about…Right!
    Good stuff Vince…

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  10. hello vince i like al of your video's you know what youre talking about i sincearly enjoy everything you have to say you're a good teacher and a good hearted fellow thank you greets from the dutch kevin vos

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  11. Hi Vince,
    Do you train anywhere personally in any gym.I live in Mississauga.Looking at videos and reading is good but somehow I am not getting motivated.I have been excercising in the past but for a few months not getting motivated.That is why I want to train directly under supervision to get started and then continue.Let me know if that is possible.
    Anil

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  12. I want to achieve the results of the photo above, it will reach it only through diligence and discipline plus a good dose of …… enthusiasm and pride were we arrived.
    Enrique

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  13. I’m starting to burn that belly fat with these exercises, balanced diet but I am expecting to see the four weeks I eResult for the first.
    I´m very very reasoned for this.
    Enrique

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  14. This guy (also named Vince) pointed me in the direction of a site where you earn between $5 & $20 per click…and its absolutely FREE! I’m well on my way to getting your No-Nonsense Program for FREE becasue of it! It’s AWESOME!!!
    click to earn $1000 in a week via PayPal

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  15. Vince, Great videos. I just have one concern. You might want to give credit to the person whose picture you have that show the abs. He is a personal friend of mine and he has his own personal training routine. He won the World light weight division Championship of the World Natural Bodybuilding Federation in 2007 and 2008 and just fell short and was runner up in 2009. He is a world champion body builder and probably the best example of what six pack abs look like.

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  16. I recently won your Extreme Muscle CD collection and have stared using these. They are great and your message about training hard, not for the foint of heart couldn’t be more true. However there is one piece that has to be added … the personal resolve to press on no matter what and to envision what the end result of all the hard work will create. What the mind perceives the body can achieve (did you come up with that one?)

    Looking forward to big results in 2010 … 2010%

    Mark

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  17. i really hope u could send me your diet schedule for every days in a week.
    should i buy dumbells that weight above my limit i can carry?like i now i carry 10kg,should i try 15 kg>?

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  18. im a football player however im very small , however i take all the protein shakes and stuff and hit the gym please could you send me some good training plans please

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  19. I’m going for the first set of excercises, because it’s somthing that you can easely do at home or anywhere else without needing any equipment like benches or medicine balls… As for the hardest part of getting 6 pack abs for me is definitly the lower part. The top part is pretty well develloped, but the lower part is slacking and covered with some flab….

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  20. Hi. Vince I two question for you.
    1. Is about the 2 best ab video’s you have?
    you said to do them 2xtimes a week or everyday?
    Ok now I feel confuse about that… I though you shouldn’t work your abs everyday for a better result???

    2. I have the 16 Week, Razor-Sharp Abdominal Cardio Workouts that I am following.
    But it doesn’t say how many times a week I should do it??
    I run about 4-5 times a week… should I do Abdominal with the Cardio as well??

    Thanks Vince
    Hope you can answer my question 🙂

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  21. i noticed that no inversion table is used i was always under the impression that this was the best ab workout due too gravity and resistance. ALSO your muscles get a good stretch on an inversion table. Any views Vince???

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  22. G’day Vince,

    I’ve been using your Ab Workout #2 in my gym routines on a daily basis. The guys around me are starting to pick up on the exercises I have taken from your videos. The guys I train with love them too.

    Cheers!

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  23. Vince
    Hadnt trained my abs in ages before today, didnt think that workout would kill me so much. I was dead after. Love it, quality workout =]
    cheers

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  24. If you want a strong core you should do dragon flags (much harder than the reverse crunch), flag progressions and front lever progressions. Maybe some h-hanging leg raises (feet to bar obviously) or if you are feeling beasty then one-arm hanging leg raises (again, feet to bar, legs straight).

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  25. i already had my 6 pack but i did this work out and that 6 jumped to a eight in a week. im very happy thanks bros

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  26. These workouts are the greatest! Me and my husband do them severla nights a week after work. Theyre so easy to do, and show great results FAST! Im so glad that we invested in this product. There is no other way to explain it but fabulous results fast!

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  27. I would like to know if you know workouts that target the lower body, especially the fat .

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  28. How often would you do each or either of the workouts? I’ve lost a bunch of body fat using techniques from Vince and a couple of other coaches, but still haven’t gotten my abs to pop. I’ll give these tips a try.

    Thanks Vince!

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  29. I am planing on using circuit#2 looks great vince thanks!

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  30. Hey Vince! I already emailed you my latest photo, so you know where I am at. 😉

    I’ll have to use Circuit #1 on my vacation in Florida and keep dieting so I can reach the 8% BF mark…only 2% to go!

    Thanks for post Vince!

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    • @Sean. nice. I saw your pics and can’t wait to show them off on the site sometime. You look solid big guy.

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  31. Hi Vince,
    I’m sending this from Sri Lanka. You always post great workouts. These abdominal workouts are the best and the easiest to do if you have some experience in abdominal exercises.
    Thanks again for your sincere advice.

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    • No problem Chandima.

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  32. Hey Vince, I can’t believe you gave this away for free. The reverse ball crunches are the feakin BOMB! dude! I like the way your abs routine is done cardio style. You can burn some bad ass fat calories doing both routines together for 3 sets wtih 30 seconds rest between sets. Lately I’ve been doing cardio in the mornings before eats for 30 min. I’ll ad these 2 routines to that for some extra fat burning. I’m gonna send for the whole routine. Thanks Vince your AWESOME!

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  33. Hi I can not watch all your videos.There is something wrong with your player.please chek it.
    Thank you

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  34. Very nice! I usually do 20 reps of 10 different crunches (Ab Ripper 200 from Power 90 DVD) but am always looking for ways to mix it up. I’m still looking to lose 10-15 lbs of fat before I can visibly see the results of all the ab work but it will be worth it.

    Thanks again for sharing these videos!

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  35. I’ve used these abs in the 4 day program of the 6 pack along with the meal plan. Once you get the BF off your abs show. The exercises put the definition to your abs. I find the abs routine in the 5 day ups the ante for abs. Much tougher workout along with the core exercises.

    Still haven’t gotten that line down the middle of my abs yet though even at 8% BF. Perhaps in the NNMB program I’ll get those abs like the photo of the gentlemen you have shown for this posting.

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  36. Very good abdominal exercises. Driving feet into the floor is a good way to add additional hip flexors when your abs start to fatigue.

    Just watch out for excess use of the hip flexors. Ab fatigue = activation of the hip flexors to compensate.
    Its almost like using the shoulder with a bench press when your chest starts to fatigue. Old people be careful.
    Brian.

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  37. Your video is super@ Exercises are clear, uncomplicated doesnt mean easy!) and your ad libs make it all so human and down to earth. good luck to you, and keep them coming!! Thanks, Rifka

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  38. Thank you Vince for sharing these great workout videos. I like the abs exercises on the ball. If it done properly (no pulling back with your buttocks or hamstrings) it trains the whole abdominal section, quadriceps and many other tiny muscles, that usually inactive in other common abs workouts.

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  39. I wish I could do much of situps/crunches. Everytime I do those kind of exercises, my back hurt more than my abs.

    Would really like to train my lower abs.

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  40. The hardest part is the food. I can train all day long because i think it´s really “funny” thought im not a big fan of cardio training but i push myself to do it anyway. But it´s so boring and hard to eat right. Its hard to not eat the same thing day in and day out. i need some variation

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  41. Sly Stallone – don’t for a second think his body is ‘natural’…he is no role model…that guy is pumped full of steroids. I live in Australia and he was busted at Sydney Airport in February last year with 48 vials of the human growth hormone Jintropin, which is also banned in the US.

    “Stallone later said, ‘If you want to look young, what’s wrong with taking the stuff?’…

    read it here http://www.smh.com.au/news/national/stallone-sorry-for-illegal-hormones/2007/05/15/1178995115011.html

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  42. Great advice on doing the exercise until it hurts. I always felt better when I did a certain amount of reps instead of pushing myself to the limit.

    Thanks

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  43. I’m watching Rocky Balboa right now and Sly looks very much the same like back in ’06. I was just thinking yesterday, about the people who were in their 60s and saying they wished they were young again etc. I had always imagined myself doing daredevil stuff at that age, enjoying life no less than I have so far, and generally keeping healthy…and now I see Sly and that it’s well achievable.

    With regard to cardio, I do, if I can, 4 days a week of 15-20 min cardio (if not I play some basketball, soccer etc.), at interval level, and gradually increasing the resistance as I’m getting faster. I’m keeping at least 8 hours between cardio and weights.

    I do have a big problem with sleep though. I sleep great for about 2 hours after a great weight day. And then I get up and can’t fall asleep until 5am or so, and then wake up at lunchtime. I can’t possibly make it to the gym early any morning.

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  44. Great workout Vince. Damn shame I cant get half way through it lol. Keep pushing though in it Vince.

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  45. Great videos! When folks complain that variations of sit ups strain or hurt their lower back, I explain to them this: You have WEAK backs! Let’s do something about it. Wouldn’t you agree? Great work, Vince!
    Stay healthy!
    Marco.

    http://www.lessonsinhealth.blogspot.com! Stay inspired!

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  46. vince wonder if you have any pointers reguarding dead lifts have to be a bit carefull because of a recuring injury ,i do them but cant lift wot i would like in case i damage it further any good replacements for deads or is a case of putting up with the pain? THANKS@Vince

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  47. have to admit that i thought the ab thing was a bit sissy before trying it same goes for the 5 exercise shoulder super set did shoulders today and have to again bow down to your knowledge i fought i had strong shoulders your routine proved otherwise great pump bloody painfull at the time infact real nasty but again many thanks…. @Vince

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    • Your welcome. That shoulder routine can be used up to 3x a week. Shoulders can take higher frequency.

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  48. THANKS FOR ANOTHER SET OF HELPFULL POINTERS THE AB WORKOUT IS QUICK BUT NASTY NO MORE SPENING HOURS ON CRUNCHES ALL THE ADVICE SO FAR HAS BEEN SPOT ON SO MANY THANKS

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    • Your welcome. It’s one of my favorites.

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  49. fantastic..the best ever seen…thank you…god bless you

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    • You’re very welcome.

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  50. the ab work out are amazing.. I want see for the next time leg excercise.. i hope u have a great weekend

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  51. It’s actually 20:11 here in the UK just now

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  52. Just to say thanks for all the support. Been going to the gym on and off for the past 20 years. never really achieved a great deal. This time at 45 I have persevered and combined diet with your exercises to achieve and maintain a toned healthy image.
    Thanks Vince

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  53. thanks for your ab work out vince….
    i cant wait till tomorrow to try these abs work out…
    many many thanks to u vince…..
    n i wanner see next is thigh excersise to gain muscles and leg excersise?
    hope your help is rite on…
    may god blessing be with u always vince….

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  54. Mr Vince_
    Big Ups to you_
    And Thnx to you agan, these are the tightest ABS work out ever.
    Now watch me get ma ABS RYT !

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  55. Thanks for helping me mix up ab workout vince!

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  56. good work an many thanks for help me to loss my fat and give me a good healh and nice look

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  57. man these are awesome ones…i tried them n gossh…they took the life out of me….bt m gonna carry on….thnx again.Vince….

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  58. vince, I’m tired with frequent cardio for fat loss.. Do I really need to do 5-6 times a week?? I still have my baby fat at my lower abs..

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  59. Hello vince,

    I have a problem, my right abs are thicker than my left ones, is there any exercise that will hit the left side very hard so that I can make it all more symmetric?

    Second, when I do those exercises, It’s impossible for me to keep my feet on the floor…

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  60. although i have not been reading and watching the videos regularly but the couple of times i have done so has been quite educative. the first video i just watched now made me realize that i actually have been doing something right because this is one of the few exercises i engage in. it is working, slowly but surely although i have to work harder and take better charge of the timeing of my meals. that i feel is my biggest challenge because although i dont eat large quantity of food and i eat only two meals a day but my last meal is usually late which, unfortunately reduces the success rate of the exercise.

    continue with your good work at least i need it.

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  61. HOLLY COW!!!!!!!!!!!!
    THESE ABS CAME JUST AT THE RIGHT TIME! – GREAT VIDEO COACHING!
    I DIVIDED THEM, SO I WILL DO 2 A DAY AND ON FRIDAY 3. THESE WILL MAKE ME REACH MY GOAL BY THE END OF THE YEAR = 6 PACK ABS!
    THANK YOUUUUUUUUUU VINCE, YOU ARE THE GREATEST!
    YOUR FRIEND FROM GUATEMALA

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  62. Hey vince!!

    Its great to hear your story and how u have transformed yourself from being slim and thin to pretty fit guy.I.have been watching some of your video..owesome stuff..good thing you give people first before u ask them anything..u show show us to do the work outs and also the ulltimate six pac.keep the good work and your spirit high..I can see bigger success in your way…cheers

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  63. how much of them do i do

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  64. Reverse Crunches are really fucking good!!!

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  65. Hi Vince

    Have got your course, studied the book as your requested stopped all my training to get prepared for your course. I am now ready to start with upside down training, what concerns me about your course is that there is no pictures or written advice on how to do the exercises properly, some names to your exercises I have never heard of. I find this quiet unprofessional on your part. Please help as I’am sure that there are a lot of others out there that need this advice.
    Sorry for this another concern, just today 19/03/2009 I went to play your email letter videos and all I get is “sorry this video is not available anymore” happens all the time to your videos.

    Hoping to hear from your shortly.

    Sonny.

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    • If you bought the NNMB course, you can login to and watch video demos of the bodyweight circuit. Also there is the "insane virtual exercise demonstrator" for animated demos of all the exercises in the book.

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  66. These are great! Can you do a series on squats and lunges? Form and knee pain seem to get everyone if they don’t do these just right but nearly every fitness program incorporates them. The two biggest mistakes I hear people say we novices make is extending over the foot so that you can’t see the top of your foot or not having the legs wide enough which causes an awkward landing in lunges. How about a completely standing series with three or four that hit all the core?

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  67. I do not see any video on this page!!!

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  68. how do you build arm muscle in about 10 or less weeks?

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  69. eat protein such as eggs and fish then workout

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  70. y mother has baby fat from 5 kids her blood pressure is low to high level from 80 between 140-150 is there a workout for this for help.

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  71. WHAT GOOD IS THE ONIONS THAT YOU HAVE IN YOUR DIET MENU WHAT BENEFIT AND ALSO THE ALMONDS BUT IM MOSTLY CURIOUS ON ONIONS???

    ALSO DIFFERENCE IN PROGRESSIVE FAT LOSS
    AND AGRRESSIVE FAT LOSS WHATS THE DIFFERENCE

    THANKS

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  72. WHAT ARE GOOD EXERCISES TO LEANER THIGHS AND BUTT ALSO WHAT GOOD IS THE ONIONS THAT YOU HAVE IN YOUR DIET MENU WHAT BENEFIT AND ALSO THE ALMONDS BUT IM MOSTLY CURIOUS ON ONIONS???

    ALSO DIFFERENCE IN PROGRESSIVE FAT LOSS
    AND AGRRESSIVE FAT LOSS WHATS THE DIFFERENCE

    THANKS

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  73. I’d like to see exercises to increase back strength.

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  74. Thanks so much for the video! Seeing you actually perform the exercise lets me see the correct way to perform it. I have had diffuculty doing crunches for years because I broke my back (T8-T12)over 30 years ago. I think doing it the way you are in the video will be a lot less stressful and help build up my strength.

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  75. Whoa. Was surprised with this workout. It really works, my abs feel real tight now. Thanks!

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  76. Is there any chance you could give a short written summary of what’s in the videos? That could be a real time-saver, and people could go to the video for more when they have time/need to see more.

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  77. This could not have come at a better time. My BF% is starting to drop to the point where I am starting to see muscles and I am trying to concentrate on my abs a bit more. Up until now though I really didn’t know a good circuit for them. I have just been doing leg raises and crunches. This is going to work great and I’m sure that I will probably hate you for it tomorrow when I try to sit up though. 🙂

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  78. Hello,
    I hope you wont mind, i would like to use the ab workout on my group fitness class tomorrow…. I’ll let you know…. i just tried for myself and wow……

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  79. WOW VINCE
    WHAT AN AB WORK OUT IT LOOK’S HARD BUT GREAT AT THE SAME TIME,I CAN’T WAIT TO TRY IT TO NIGHT
    THE HEAPS LISA.

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  80. Pingback: Lower Abdominal Exercises Using The Best Ab Workout Machine

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