Get Ripped Abs quickly at home with dumbbells

Do you have a wedding or a beach holiday on the nose, strong ABS are an important asset that will take time to acquire? You can, however, reduce the amount of time it takes, working harder and hard sticking to a routine. This program should include exercise and reduced calorie intake, but do not necessarily have to involve an expensive gym memberships. In fact, you can tone your abs at home with just one dumbbell.

Get Ripped Abs quickly at home with dumbbells : Instructions

1. Add your cardio everyday life. If you focus only on the exercise AB, you can build your ABS, but they may not always be visible. Take at least 30 to 60 minutes of cardio every day, such as running, cycling or swimming, to help eliminate excess body fat.
   
2. Reduce the number of calories consumed. Reduce the intake of calories, so you have at least a 500-calorie deficit each day. Calorie deficit means that you burn more calories than you consume. 500-calorie deficit each day will be 1 to 2 pounds a week weight loss. Also, do not skip meals. Eat small meals every 4 hours.
   
3. We woodchop. Hold dumbbells in front of your body with both hands. Each hand must hold one end of the dumbbell. Stand with your feet shoulder width apart. Tighten your abs. Sit on the floor, twist the torso to the right and lower the dumbbells to the right leg. Pull up bend your elbows and bring the dumbbell to your left shoulder. Repeat 12 times on each side.
4. Follow the crisis dumbbells. Lie on your back on a mat with your knees bent and your feet flat on the floor. Hold a dumbbell with both hands, one hand on each end of the dumbbell. Bend your elbows and hold dumbbells above your shoulders. Sit down, tightening your abs and lift your shoulders and upper part of the back of the floor. Keep your lower back on the mat. Lower your body back down to the mat. Repeat 20 times.
   
5. Bending to the side with a side bend. Stand with your feet shoulder width apart. Hold a dumbbell in your right hand. Allow your arms to hang at your side. Place your left hand on your hip. Lean on your right as far as you can without bending your knees, lowering the dumbbells to the ground. Stand back. Repeat 15 times on each side.
   
6. Twist. Hold a dumbbell with both hands. Hands should be in the middle weights, dumbbells perpendicular to the floor. Extend your arms straight in front of you. Stand with your feet shoulder width apart. Rotate the torso and move your arms as far as you can on the right side. Turning back to the starting position. Rotate the torso and move your arms as far as you can to the left. Repeat 10 times.