help i want abs?

Question

how do i get rock hard abs help

Answer 1

if you keep eating you'll have one giant ab.

Answer 2

Guess what? You HAVE abs. We all do. Unfortunately, most of us have abs that are sitting under a layer of flab. If you want them to show, you have to get the flab off them, and the only way to do that is through diet and exercise. Here's a quick primer on how to lose the flab so your abs will show:

EXERCISE: Do something every day, even if it's just a 15-minute walk. Don't do aerobics or any type of cardio for more than an hour a day or you'll lose muscle. Two types of exercise that'll really help are: (1) circuit training with light weights, and (2) High-intensity interval training, or "sprint" training -- do a 30-second "sprint" in whatever exercise you like, followed by 60-90 seconds of "low pace" exercise. Repeat 8-12 times.

DIET: It'll make you or break you. Cut out the following things as much as possible: Refined sugar/flour, soft drinks, fast food, junk food, saturated fat, trans fat (partially hydrogenated oils), high fructose corn syrup, and alcohol. Instead, go for these diet-friendly foods and drinks: Water, unsweetened tea, nuts, beans and legumes, green vegetables, lowfat dairy products, eggs, olive oil (eggs and olive oil are high in "good" fat), whole grain breads/cereals/pasta, lean meats (especially fish and poultry) and fresh fruits (any type of berries top the list). IMPORTANT: Don't eat when you're not hungry, and don't stuff when you do eat. EVEN MORE IMPORTANT: Allow yourself 1/2 a day a week to have whatever you want -- just don't stuff.

Good luck!

Answer 3

Do a variety of sit-ups and crunches. Riding a bicycle helps to get rid of the fat over the abs, and horse back riding works your abs a lot, at least Western style does at a decent trott or lope. First step is to lose the fat, second step is to work the muscle, however, both can be done at the same time. Work yourself up 100 crunches or sit-ups a day. Do about 20 sit ups every time you have a break in your work day or every half hour to an hour. Your abs are a muscle group which you can safely work every day, just make sure you take at least one day a week to rest.

Answer 4

Disregard the people who tell you to do lots of situps. While that may help build up the muscle it doesn't burn the layer of fat covering your abs up. Situps, crunches, and other abdominal excercises are forms of spot training and this simply does not work to burn fat...It strengthens your abs which is also important. The way you burn fat is to create a calorie deficit. Now this is tricky. You can't starve yourself. What happens then is that your body shuts down and tries to hang onto the fat it has. It (your body) actually thinks it's doing you a favor. You should eat healthy, common sense meals in smaller portions 6 times throughout the day. You can create a calorie deficit by starting a total body strength training program and high intensity interval training (HIIT). HIIT revs your metabolism and keeps you burning fat when you are not working out. One that I like to do is on the treadmill. I choose the manual program and perform a five minute warmup. I will then alternate between a high intensity set for one minute followed by a low intensity set for one minute - that's one. Repeat this 8 to 10 times. After this, perform a 5 minute cool down. Doing this in addition to weight training will have you burning fat in no time. Sorry this answer is kind of long winded but it works.

Answer 5

You can find out about ab workouts and do them everyday for at least a month or try to find the book " Real World Fitness" by Kathy Kaehler a lot of those workouts are real and they work if you do them correctly. The workouts start in the middle and it's easy bcuz it's step by step. Hopefully this works or try pilates or yoga they may work also. Go to your local library and find some workout tapes and do not give up work at them everyday. good luck!

Answer 6

Diet and exercise.

Low carb/low fat diet. Stick to it and don't cheat.

Two types of exercise. Crunches (straight, plus to the side to work your obliques) and aerobics to burn fat (you can run, swim, ride a bike, whatever, as long as you break a sweat). You can have rock hard abs, but if you don't burn the flab around them, nobody will see them. Crunches every day, hundreds of them. Aerobics for at least 25 minutes at least 4 times per week.

Answer 7

You have abs...we all do...they're just not visible because of that resiliant layer of abdominal fat which is the last to go. Exercise is not enough unfortunately for abs. Your diet is 90% of it. Train your abs with sit ups and any exercises you find suitable from www.bodybuilding.com: funnily enough sit ups are useless without cardio exercise? Don't see the connection between running and building abs? well its vital. You need to run atleast 4 times a week - go for a run in the morning like I do, it burns fat and you need to preclude fatty foods from your diet. Fat is the one thing covering your abs. Exercising your abs will serve only to define your abs and strengthen them. To make them visible you will have to drop fat! So good luck. Give up to 6 months of training to see any results. Nothing happens over night. Abs are thought to be sexy for a reason. And that is because they are the hardest muscle to train.

Remember only work your abs every second day - if they are still sore from the day before then dont. Stick to your routine religiously. Stop eating junk food it is the only way - low fat foods. Vegetables are great, bread is not a very good idea because it has lots of energy which can be stored as fat around the abdomen. And first and foremost the most important step is cardio exercise to speed up your metabolism and most importantly burn the fat around your belly to make the abs visible - people don't have a six pack because it is not visible under the fat even if you are skinny - in ration to your body weight most of you is still more fat than muscle and you need to be atleast 10 - 11% body fat for your abs to show - so high protein, low fat will get you there - but i keep emphasizing the important of burning fat or your exercise efforts and breathless sit ups are wasted. Do not forget to jog atleast 4 times a week for up to 30 minutes. Build up your stamina if you can't handle 30 in one go - no one can the first time.

It takes time because you have to 'Chisel' Your way to a stomach of steel - please don;t be disheartened by lack of results - it takes time and extreme discipline - don't cheat. I know it sounds hard...but that is because it is. But very rewarding. Actually one of those things you can work hard to achieve and then show off.

P.S: Some effective exercises include

(i) Sit ups
(ii) Crunches
(iii) Leg lifts

Also lying on the floor and lifting your legs 'very slightly' off the ground together and keeping them together for as long as possible is very good to strengthen the abs (to make them rock hard) You should work up how long you can do this, when you are capable of holding them 2 - 3 minutes at a time, you are on your way - you will feel excessive shaking in your abs - but that shows you the exercise is working - the higher you lift your legs the easier it becomes so lift them only very slightly.

Also another good one that works for me is lying on my back and lifting my legs up and down as if i was doing sit ups only bringing my legs up instead of my body. Make sure you have a wide range of exercises to rotate so your body does not become used to just one (as it will not be as effective) and you are able to work all parts of your abs. Just the front won't do.

. The exercises are all subject to the diet and cardio guidelines.

Good Luck

Answer 8

whilst lots of sit ups might help, you need to do more abdominal exercises than just situps, to work each area of muscle in the abdominal area.

Additionally, it is no good having rock hard abs if they are hidden under layers of fat, so you will need to diet too.

Good luck.

Answer 9

do crunch's, but start in smaller amounts like 5 sets of 10, then work your way up to 10 sets of 20 or 25 at a time. don't overdue it right away, you'll think to yourself that it isn't worth the trouble!

Good luck!

Answer 10

I wanted abs too...so i bought this sort of machine...it actually helps in sit ups...
It works wonders...
Its called "AB king"
if you find it expensive...you can go for sit ups..
I worked for them..and i got them hehe
gd luck!

Answer 11

BALLET. Added bonus- your entire body will be toned and you'll be flexable.. Ballerinas have superb backs. You don't even have to go en pointe or be with little kids! Just take a beginner's adult class at your local studio.