Your ab muscles are a long band of muscles that are called the rectus abdominus and the obliques that are two strips of muscle that go along the side of your rib cage. When you want to build muscle in this area you are going to need to make sure that you focus on the upper portion, the obliques and the lower portion at the same time. If you work just one section it could lead to muscle imbalance and even postural distortions.
Get under a pull up bar and grab onto to it and do the hanging knee raises. Grasp the bar with an overhand grip with your grip being shoulder width and then let your legs hang sown straight toward the floor.
Lift up your legs and then draw your knees to your chest. Hold this for a second and then lower your legs back down and repeat.
You should also do a set of flutter kicks. You can do this by lying flat on your back with your legs straight and your hands placed under your buttocks. Next lift your legs at least six inches off of the floor. This will be your starting point.
Next, raise your left leg up as high as you can from that position and then lower it back down to your starting point and then do the same thing with your right leg. Keep going up and down in a scissor like manner.
Another thing you can do is perform some weighted side bends to help build muscle in your oblique muscle group. Take a dumbbell in your right hand and put it at your side and stand with your feet at shoulder width apart. Put you left hand on the side of your head and then bend laterally to your right side.
You will let the dumbbell go all the way down toward the floor. Next, bend back up using your left oblique muscle and then repeat the process. Do one set and then switch to your other side.
You can also get a hold of a medicine ball with both of your hands to do what are called diagonal chops. Stand with your feet at shoulder width apart and then hold the ball above your right shoulder first. Swing it down at an angle so it is at the outside of your left shin.
You then will rotate your body when you do this as you also pivot your feet. Make sure to reverse this movement and then repeat. Do one set of reps and then do the same on the other side.
Roll outs are also a good exercise using an exercise ball. Kneel on the floor with the exercise ball in front of you. Put your hands or your fists at shoulder width apart on the ball and then lift your upper body up to form a straight line that goes from your shoulders to your knees.
Then you will lower your hips toward the floor as you roll the exercise ball forward. Make sure to let your forearms glide over the ball as you do this. Come back to an upright position and repeat.
Double crunches are also another good one. Lie face up on the floor to do this one. Put your hands on the sides of your head and then extend your legs out straight. Lift your legs and bring your knees in toward your chest and curl your body forward.
Hold for a second and then reverse you motion and repeat. Don’t let your legs or shoulders touch the floor when you lower yourself back down to the starting point.
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So the upshot of all our research was that we thought we’d try XtremeNO and HyperGH 14x for ourselves just to see if this muscle building supplement stack really did do everything it was purported to do. I’d wanted to make some healthy changes to my body for a while now plus I’d entered a fitness competition so I put my hand up to be the guinea pig.
First up I contacted the manufacturers of XtremeNO and HyperGH 14x, introduced myself and explained that I was interested in trying their products with a view to writing about the results for you, our readers. Both companies were keen to help out and agreed to ship me a month’s worth of free product. It duly arrived within a couple of days and the experiment was on……
In the interests of accuracy, we took my initial body fat measurement and made a note of my weight at the start. I was a very unimpressive 150lbs with a body fat score of 14% and I needed to get down to 7 – 8% to get the results I was aiming for and for the fitness competition.
And so I began ...
I followed a fairly simple routine. Just one pill each of XtremeNO and HyperGH 14x twice daily. On days that I worked out I took the pills before and after my workout otherwise I just took one dose in the morning and the other at night. My diet and my exercise regime did not change at all. At the end of the 4 weeks, I’d packed on 15lbs of lean muscle!!
One of the things I noticed during the first week on my new regime was how quickly and dramatically these Workout Supplements kicked in. For a start my energy levels were noticeably higher. I also wasn’t nearly as hungry thanks to the appetite curbing effects of the amino acids in HyperGH 14x. All in all I felt unbelievable and I hadn’t had to change my daily routine at all. When Day 7 came around I hopped on the scales and got out the caliper to measure my body fat. Unbelievably I’d gained 4lbs of lean muscle!
However, impressive though the results appeared to be, I still wasn’t 100% convinced. At the start of most muscle programs you tend to lose a fair amount of water without producing any lasting effect on the composition of your body. The tricky part would be seeing if I could sustain this amount of muscle gain over the remaining weeks. However, it was certainly a great feeling to be weighing less than 150lbs for the first time in more years than I care to remember and I was keen to see how the next few weeks panned out.
My energy levels and focus continued to improve through the second week. I also found that I was sleeping much better due to the detoxifying effects of XtremeNO, which in turn allowed more time for my muscles to recover and grow. As I shed another 6lbs of fat I could see the outline of my 6-pack starting to develop, much to my girlfriend’s delight. By now I was starting to believe that these Workout Supplements really were everything they were cracked up to be.
My muscle mass continued to develop whilst my body fat simultaneously continued to disappear. The fat around my stomach and hips was no longer and I was now sporting quite an impressive 6 pack. My energy levels were also staying consistently sky high right throughout the day.
By the end of the week I’d lost an impressive 14lbs of fat whilst gaining 12lbs of lean muscle. Amazing results considering that it was generally around about this time that previous programs I’d tried started to peter out and the water I’d lost during the first week returned.
The results of my trial were now clearly evident. Since starting a mere 4 weeks ago, I’d built up an amazing 16lbs of lean muscle mass and with the loss of a further 6lbs of fat, my body fat percentage was now in the single digit figures that I’d been aiming for! Watch out fitness comp, here I come! Needless to say, everyone else at PlanetSupplement is now trying to get hold of free trials of XtremeNO and HyperGH 14x….
Will I continue to use XtremeNO and HyperGH 14x?
Well, I think my results speak for themselves as to the consistent and amazing results of this product so yes, I will continue to use them. All in all, I really could not be happier with how my trial of XtremeNO and HyperGH 14x panned out. In just 4 weeks, without any special diet and with no severe exercise, I’d gained an amazing 16lbs of lean muscle.