Hi ,

 

Here are last 5 ab exercises from Dr K.  If you missed the first

email or wanted to print out all the descriptions I went ahead

and saved it as a pdf for you here:

 

 

Here's part 2!  Talk soon,

 

Mike

 

 

 

Exercise #5:  1/2 Push Up Position Plank

 

Assume a push up position - abs tight, abdominal tremble, hands under
shoulders, feet close together.

 

Come down half-way and hold for the entire 50 second time period
without letting your back arch or your shoulders round forward.  Hold strong!

 

Exercise #6:  Horizontal Dumbbell One Arm Swings (switch at bottom)

 

Start with your feet shoulder width apart, holding the dumbbell horizontally in
one hand between your legs.

 

Keeping your chest big and shoulders back, thrust through your hips and
engage your gluteal muscles to max contraction.

 

While letting your arm go for the ride and following the momentum, make sure
to reach full hip extension, continue to hold the weight in your hand, and switch
hands with the dumbbell at the bottom of the range of motion.

 

Thrust back up through your hips and repeat for as many repetitions as possible. 

 

Exercise #7:  Push Up Superset

 

Assume a push up position - abs tight, abdominal tremble, hands close together
and under the middle of your chest, feet close together.

 

Come down to the bottom of your push up position without losing abdominal
or shoulder stability. 

 

Press up to the starting position and proceed to move your hands to shoulder
width apart. 

 

Repeat push up in shoulder width apart position and then switch to wide grip,
elbows out.

 

Repeat push up in wide grip position, feeling for mid-pec recruitment.  After
finishing this push up, return to the close grip position and continue to cycle
through all 3 push up positions for entire duration.  Drop to knees as needed,
but don't stop.

 

Exercise #8:  Dumbbell Flips

 

Stand with your feet about hip width apart, toes facing forward or slightly out to
the side (symmetrically on both sides).  Place a dumbbell vertically between your feet. 

 

Chest big, shoulders back, elbows at your side, begin to squat down towards
the dumbbell and reach for it with both hands.

 

Make sure to keep your hips swinging back behind you as you approach the
ground.

 

Once you reach 90 degrees of knee flexion, recruit your gluteals and scapular
stabilizers as you grab the dumbbell. 

 

In one thrusting motion, similar to a clean, use your hips to cause a scooping
motion for the dumbbell and flip the dumbbell to be vertically oriented, such that
your hands are now at the bottom of the dumbbell.

 

Your abs should be tighter on the way down, your glutes on the way up.

 

Exercise #9:  Modified Upright Dumbbell Rows

 

Stand with your feet about hip width apart, dumbbells underneath your shoulders
and elbows out, slightly forward bent so that your torso is at a 45 degree angle
to the ground.

 

Pull both dumbbells up through your shoulder blades while keeping your elbows
out and arms at a 90 degree angle of abduction and avoiding standing or jerking
throughout the motion (HINT:  this is done through your abs)

 

Make sure to pull through your posterior deltoid and rhomboids (shoulders)
instead of through your biceps (arms).  It matters what muscle you recruit.

 

Return the dumbbells to the starting position in a controlled fashion.

 

Exercise #10:  Side Step On Forearms

 

Assume a forearm plank position on the edge of a workout mat - abs tight,
abdominal tremble, elbows under shoulders, feet close together.

 

Step both your right leg and right arm to the side at the same time without
rotating your trunk. 

 

Touch down and then bring your left leg and arm over to reach your starting
position one step over. 

 

Repeat until you have reached the edge of the mat and then go back to the left.

 

Continue this cycle until time has run out.

 

This is only a taste of what's possible with a bit of creativity and ten minutes per day. 
Most people don't even realize that their bodies can stimulate massive amounts of fat
loss in as little as just 10 minutes a day.  You're one of the lucky ones for having come
this far. 

 

I'd like to share something extremely special with you that will help you on your
journey to six pack abs and ridding yourself of any leftover belly fat. 

It's a special video presentation that Dr. K put together for you - you can find it right here: 

 

---------------->  Special Six Pack Abs Presentation <----------------