Would you like to have strong abs like Manny Pacquiao?

 

 

 

 

Content:

Introduction

As Manny , all what is necessary is a 10 minutes routine. He does it several times per day before fights. As a beginner, you can do it several times per week.

If you are doing an exercise, like basic sit-up, with more than 50 reps, it becomes pretty much useless, cause your body gets used to them. Instead, what works for fighters is continuously shock muscles with new exercises.

General Tips

• stretch muscles before doing the exercises
• “do not cheat on abs”: do each exercise slowly with a maximum amplitude
• exercises for abs should be compensated with exercises for lower back

Program Table

program overview Exercise Beginner Intermediate Advanced Reach Toes 10 20 30 H Scissors 10 20 30 Kick Up’s 10 20 30 V Scissors 10 20 30 Push Through’s 10 20 30 Circles 10 20 30 Side Bend’s 10 20 30 Big Circle 10 20 30 Bicycle 10 20 30

Exercises

Below you may find an illustration for each exercise with a description:

reach toes

Lie down on your back with arms at sides. Position your legs vertical. Extend your arms aiming for the toes. Lift up your upper body, trying to reach the toes. Bring your upper body in the starting position, shoulders coming down to the floor. Repeat the exercise from point 2.

Note #1: you may slightly bend your knees if necessary.

scissors horizontal

Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands in a lock in front of your chest. Alternatively, you may place your hands under your buttocks for additional support. Raise one foot half a feet, lower the other foot half a feet. Cross your legs, moving right foot to the left and left foot to the right. Bring your feet in the starting position. Repeat the exercise from point 2 by changing which foot goes up and which goes down.

Note #1: you may slightly bend your knees, if necessary.

kick ups

Lie down on your back with arms at sides. Position your legs vertical. Lift your pelvis from the ground keeping your legs vertical. Bring your pelvis in the starting position. Repeat the exercise from point 2.

Note #1: you may slightly bend your knees, if necessary.

scissors vertical

Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands in a lock in front of your chest. Alternatively, you may place your hands under your buttocks for additional support. Raise your right foot one feet while lowering your left foot one feet, without letting your feet touch the floor. Bring your feet in the starting position. Repeat the exercise from point 2 by changing which foot goes up and which goes down.

Note #1: you may slightly bend your knees, if necessary.

push throughs

Lie down on your back. Bend knees and put you legs aside. Extend your arm aiming between legs. Twist your upper body trying to push as much as possible between legs. Bring your upper body in the starting position. Repeat the exercise from point 2.

Note #1: do not lift your back, only twist the upper body in the waist.

Note #1: you may slightly bend your knees, if necessary.

side bends

Lie down on the floor, face-up, knees bent. Place one arm on the chest with with the hand on the shoulders. Stretch the other arm along the floor towards your ankle. Life your upper body, so shoulders are off the floor. Bend the upper body to the side touching the ankle. Bring your upper body in the starting position. Repeat the exercise from point 2.

After necessary repetition, switch arms and twist the body the other side.

big circle

Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands under your shoulders for support. Keep your feet together. Start making 3-5 feet radius circles clockwise or anti-clockwise, moving your pelvis and hips. After necessary repetitions, change the rotation direction.

Note #1: do it slowly, with maximum amplitude.

bicycle

Lie flat on the floor, face-up. Put your hands behind your head.

Bring right knee forward towards the chest. Straighten the left leg. Simultaneously, turn the upper body to the right, so your left elbows moves towards the right knee. Switch sides. Straighten the left leg and twist backwards. Bring right knee forward towards the chest. Bring the right elbow towards your left knee. Continue the exercise from point 1 in a ‘pedaling’ motion.