Eight minutes abdominal muscle exercise tutorial

Summer in the gym, swimming pool, street men chocolate abs is bright spot.How to build the chocolate abs?Online has circulated a 8 minutes to build perfect video of abs, abs below small make up take you to see what is how to practice.

The action a
1. Lie on your back, legs, knees, leave a fist of distance between the two legs.
2. The use of abdominal strength, drive the upper slightly bent, unbend left hand to touch your left foot.Then straight in the right hand touch your right foot.
3. Hands alternately, repeat 30 times.

Action 2
1. Lie on your back, legs, knees, hands, elbows slightly out.
2. Lift the left leg, knee to close to the upper direction.Reverse the abdomen, right elbow close to but not touching the left knee.
3. Raise right leg, left elbow close to but not touching the right knee.Or so leg alternately, do this 30 times this action.
Even breathing, rest for 30 seconds, enter the Part2

Part2
The action a
1. Lie on your back, bend your knees, and distance between the two legs shoulder width apart.
2. Hands are stretched out, palm overlap.Using abdominal strength to drive the upper bend, between his hands into the knees.And then fell, and restore lie on your back.
3. Repeat 30 times.

Action 2
1. Lie on your back, legs together, elbow bend, hold the head.
2. Lift the left leg, the leg as far as possible unbend, perpendicular to the ground.Then, lift the right leg, with the left leg in the air together.
3. Two legs down, restore supine posture.Repeat 30 times.
4. Even breathing, rest for 30 seconds, into the Part3

Part3
The action a
1. Lie on your back, bend your knees and keep a certain distance between the two legs.
2. Hands stretched out, the use of the waist abdomen strength to drive the upper bend, respectively, two palms touch front thigh.
3. The upper back and restore supine state.So, repeat 30 times.

Action 2
1. Lie on your back, lift on the legs together, vertical to the ground.
2. Two arms unbend, use the waist abdomen strength bending the upper hand, from the direction to touch both sides of his leg ankle.
3. Relax, back and restore supine posture.Repeat 30 times.
4. Maintain uniform breathing, rest for 30 seconds, enter Part4

Part4
The action a
1. Lie on your back, bend your knees, hands across the chest.
2. Try to bend the upper lumbar muscles feel meat contraction, chin close to the neck.
3. Back and restore supine posture.Repeat 30 times.

Action 2
1. Lie on your back, bend your knees, lift up your legs, make crus parallel to the ground.
2. Two arms unbend, on your side.Abdominal crunches, knee contraction close to the upper, feeling the stomach muscles thin extrusion.
3. Back on the ground, legs still stay up, and then bending abdomen, so repeat 30 times.