Flat stomach - weight loss

ABS is a very complex training for stomach muscles. It is good for beginners and for people that are advanced in stomach exercises. The training was developed on Stanford's University and trainers say that with ABS you can see results just after 2 weeks of training. The main set of exercises should not take more then 6 minutes, 4 times a week maximum.

Secret of ABS is not just in exercises itself but the way they affect on each other. The ABS works because exercises complements and they train several parts of muscles at one time which is important. Training has several levels from low level to high. There is also a level for real beginners that never trained their stomach muscles. Off course advanced people can start from higher levels but it is better if they start from first level.

Level A for beginner that never trained their stomach muscles:
1 set – lift legs -15 times
- no rest
2 set – crunch with legs lifted up and knees bended – 20 times
- rest for 10 seconds
3 set - lift legs -10 times
- no rest
4 set - crunch with legs lifted up and knees bended – 15-20 times

Level 1 – starting level
1 set – lift legs – 20 times
- rest for 15 seconds
2 set – lift legs – 15 times
- no rest
3 set – basic crunch – 20 times
- no rest
4 set - crunch with legs lifted up and knees bended – 10 times

Level 2
1 set - lift legs when hanging - knees bended – 10 times
- rest for 20 seconds
2 set - lift legs when hanging - knees bended – 5 times
-no rest
3 set - basic crunch – 20 times
- rest for 20 seconds
4 set - basic crunch – 20 times

Level 3
1 set - lift legs when hanging - knees bended – 15 times
- rest for 10 seconds
2 set - lift legs when hanging - knees bended – 10 times
- no rest
3 set - lift legs – 15 times
- no rest
4 set - basic crunch – 25 times
- no rest
5 set - crunch with legs lifted up and knees bended – 10-15 times


Level 4
1 set - lift legs when hanging - knees bended - 20 times
- rest for 15 seconds
2 set - lift legs when hanging - knees bended – 15 times
- no rest
3 set - lift legs – 20 times
- rest for 10 seconds
4 set - lift legs – 15 times
- no rest
5 set - basic crunch – 25 times
- no rest
6 set - crunch with legs lifted up and knees bended – 10

Level 5
1 set - lift legs when hanging - knees bended – 20 times
- rest for 15 seconds
2 set - lift legs when hanging - knees bended – 20 times
- no rest
3 set - lift legs – 25 times
- rest for 15 seconds
4 set - lift legs – 15 times
- no rest
5 set - basic crunch – 30 times
- no rest
6 set - crunch with legs lifted up and knees bended - 15 times

Level 6
1 set - lift legs when hanging – straight legs – 5 times
- rest for 15 seconds
2 set - lift legs when hanging – straight legs – 5 times
- no rest
3 set - lift legs when hanging - knees bended – 10 times
- no rest
4 set - basic crunch – 30 times
- no rest
5 set - crunch with legs lifted up and knees bended - 15 times

Level 7
1 set - lift legs when hanging – straight legs – 20 times
- no rest
2 set - lift legs when hanging - knees bended – 5
- rest for 20 seconds
3 set - lift legs when hanging – straight – 5 times
- no rest
4 set - lift legs when hanging - knees bended 5 times
5 set - lift legs – 25 times
- no rest
6 set - basic crunch – 35 times
- no rest
7 set - crunch with legs lifted up and knees bended – 15 times

Level 8
1 set - lift legs when hanging – straight legs – 10 times
- no rest
2 set - lift legs when hanging - knees bended – 5 times
- rest for 10 seconds
3 set - lift legs when hanging – straight legs – 10 times
4 set - lift legs when hanging - knees bended – 5 times
- no rest
5 set - lift legs – 30 times
- rest for 10 seconds
6 set - lift legs – 25 times
- no rest
7 set - basic crunch – 35 times
- no rest
8 set - crunch with legs lifted up and knees bended – 15 times
- no rest
9 set - lifting bended knees – 15 times

Level 9
1 set - lift legs when hanging – straight legs – 15 times
- no rest
2 set - lift legs when hanging - knees bended – until you can’t do any more
- rest for 15 seconds
3 set - lift legs when hanging – straight legs – 10
- no rest
4 set - lift legs when hanging - knees bended – until you can’t do any more
- no rest
5 set - lift legs – 30 times
- rest 15 seconds
6 set - lift legs – 20 times
- no rest
7 set – basic crunch - until you can’t do any more
- rest for 10 seconds
8 set - crunch with legs lifted up and knees bended – 15 times
- no rest
9 set - lifting bended knees – 15 times



Exercises description:
Lifting legs:
Start position: legs lifted up 50 cm above the floor. Knees bended a bit.
Middle position: legs lifted up vertically and straight, crunch a bit.
End position: go back to start position.

Crunching with legs lifted and knees bended: Place your hands behind your head. Lift your legs up so your trunk makes 90 degrees with your thighs. At the same time your thighs should make 90 degrees angle with your lower legs (knees bended, 90 degrees angle). Crunch in this position.

Basic crunch – crunch when laying with knees bend and foot on the floor. Hands behind the head.

Lift legs when hanging – straight legs: Grab rod/stick and hang. Lift your legs up. Keep legs rather straight, you can belt them slightly. Lift them as far as you can, crunch your stomach muscles. Your back should not be straight during this. Bend yourself.

Lift legs when hanging - knees bended: The same as with straight legs, just remember to have your knees bend. Lift your knees almost to your forehead.

Lifting bended knees: When lying on the floor lift up your legs with bended kneed. Try to touch your forehead to knees. Hands lays on the floor by your hips.

Training plan:

For beginners: If it is first time when you want to train you stomach start with level A. Do it 3 times a week with at least one day of rest between. You can increase it to 4 times a week and also combine training days like 2 days of training one day of break and again 2 days of training. After on month you should be able to go to next level.
For intermediate people: Start with level 1, 3 times a day with at least one day of break between training days. Before you go to next level try to train 4 days a week and you can also combine training days like 2 days of training one day of break and again 2 days of training.
For advanced people: If you have been intensively training your stomach before to gether with lifting your legs while you hanging on a stick you can go straight to level 7 or 8. Do it 4 times a week. Combine training days like 2 days of training one day of break and again 2 days of training. If you want to train other parts of you body the his training should be done before.

Before you start you should always check this plan with your doctor if this will not bring any danger to your health.