Adrian Tan | Physical Management

FOLLOW MY 8 WEEKLY TIPS FOR FAT LOSS
Tip #8: Try switching your protein sources to help you get leaner faster. If you have a deadline and it's getting closer. Change your protein sources to fish. White fish contains less fat than chicken or beef and thus able you to lose that last percentage or two in body fat in just a week.

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•	10 Minute No-Nonsense Abdominal Training
•	Beautiful Back

Look out for other new and exciting articles coming your way very soon!

10 minute no-nonsense abdominal training by Adrian Tan

Having a great set of abdominals does not take a lot of time or effort. All it requires is consistency with training, keeping a close watch to your food intake and a lot of heart. As for the former, we’ll have an in depth nutrition article on how to shed body fat fast particularly around the waist, next month.

For now, lets get down to the bread and butter of intense abdominal training!

Here are my top 7 exercises to make your abdominals protrude in three dimension.

Lower Abs

i. Incline reverse crunches

ii. Hanging leg raises

Upper Abs

i. Crunches

ii. Seated knee tucks

Obliques and Serratus

i. Side crunches

ii. Crunches with a twist

Overall thickness

Weighted cable crunches

We’re going to pick one exercise from each group (upper, lower, side) and throw in weighted cable crunches at the end of the set.

For example, we’ll follow the first sequence (i) on Monday:
– Incline reverse crunches
– Crunches
– Side crunches
– Weighted cable crunches

We'll follow the second sequence (ii) on Wednesday:
– Hanging leg raises
– Seated knee tucks
– Crunches with a twist
– Weighted cable crunches

We'll repeat sequence (i) on Friday.

These exercises are to be performed in a 'Giant set' fashion. Which is performing each exercise one after the other with minimal rest in between.

3 sets of 15 reps should be sufficient. Once you get stronger, increase your repetitions to 20-25 reps.

Remember to perform the repetitions with control. Refrain from quick movements or jerking / pulling of the neck. Quality over quantity any day.

Try not to use added resistance on the first 3 exercises as we do not want to thicken or broaden the waistline.

To add variety, try experimenting with the sequence. Start off with the obliques & finish off with lower abs.

Hold the contraction for a 2 count to increase the intensity of the exercise.