How to have hard abs

Stretch and Run at least 3 miles a day- get comfortable shoes, run smooth with arms lower, WATCH WHERE YOU ARE GOING, no music, run with a partner faster than you (otherwise it’s worthless), run in the day time, dress like a prude
ï?± Stretch

ï?± Be in your own room with a mat under your back
ï?± Do 25 regular crunchers
o Make sure that your head, neck, and back stay on one plane
o Bring your shoulders off the ground
o Keep your eyes on the ceiling
ï?± Do 25 reverse
o Make sure your arms are behind your head
o Bent legs go thorough full range of motion
ï?± Do 25 regular crunchers
ï?± Do 15 regular special crunchers
o Arms are straight
o Elbows behind your ears
o Head, arms, neck, and body on the same plane
o Bring shoulders off the ground
ï?± Do 15 special leg lifts
o Arms behind your neck
o Bring your legs up straight
o Only halfway up
o Don’t touch the ground
ï?± Do 10 double specials
o Like a V-up
o Do like special crunchers and special leg lifts together
ï?± Do 10 extra specials
o Keep your body in a 170 Degree angle
o Keep body very tight, especially in the abs
o Don’t cheat by using your arms
o Rock back and forth, each period counting as one rep
ï?± Do 25 regular crunchers
ï?± Do 50 obliques left
o Keep your arm, neck and head on the same plane.
o Look up
o Nose to knee not Knee to nose
ï?± Do 50 obliques right
ï?± Do 25 regular crunchers
ï?± Do 25 bicycles
o Make sure legs go fully extended
o Bend neck to body as little as possible
o Almost touch knees with opposite elbows
o Shoulders off the ground the entire time
ï?± Do a hold of 30 seconds
o Fully extend legs
o Pretend you are doing a regular cruncher
o But hold halfway with your shoulders off the ground
o If you’re not shaking you’re not doing it right
ï?± Bring legs up while still holding body up for 20 more seconds
o Like a leg lift but hold
o Keep legs at a 45 degree angle
o After 5 seconds put them at a 30 degree angle
o After 10 seconds put them at a 1 degree angle
o Don’t touch the ground with your shoulders or legs
ï?± Do 25 regular crunchers
ï?± 50 Bicycles

For each day, increase each exercise by one until it takes more than 15 minutes to do.