Hard Ab Exercises

Although you should start with easy exercises and work up to hard exercises for any body part, once you have mastered intermediate exercises you can proceed to advanced exercises to get rock hard abs. Just don't forget to watch your calories so that all of your hard work will be visible.

Band Bicycle

Take the popular bicycle crunch exercise and kick it up a notch by adding resistance from an exercise band on your legs. A regular bicycle crunch works the front and side abdominal muscles. Using an exercise or resistance band will increase the challenge of your abs to stabilize your body while you "pedal" your legs. Tie the ends of a band around your ankles to perform the band bicycle. Lie on your back and bring your knees above your hips with the knees bent to right angles. Place your fingertips behind your head with your elbows bent. Then, curl your head and shoulders off the floor. Once your shoulders and feet are off the floor, do not touch the ground again until you have completed the desired number of reps. Squeeze your abs to press the lower back to the ground and do not let it come up at any point. Next, twist your shoulders to the left and extend your right leg at a 45-degree angle to the ground. Keep your left knee over your hip even as the band pulls on your ankle. Switch your legs and twist right to finish one rep.

Dumbbell Side Plank

The dumbbell side plank is an advanced variation of the side hip lift exercise. This exercise should not be confused with the beginner exercise called a side plank that is a static exercise held typically for 30 to 60 seconds. To do a dumbbell side plank, lie on your right side with your right forearm and palm on the ground. Extend both legs straight with the left stacked on the right. Hold a dumbbell in your left hand with your arm at your side and the weight resting on your left outer thigh. Your upper body begins propped off the ground with your right hip and legs on the floor. Then, lift your hips toward the ceiling, which also lifts the dumbbell. Keep your left shoulder and left hip directly above your right shoulder and hip. Lower back to the floor and repeat for the desired number of reps. Do an equal number lying on your left side.

Stability Ball V-Up Exchange

The stability ball v-up exchange is a challenging progression from a v-up exercise. Instead of lifting your upper and lower body from the floor into a "V" shape you must lift your body plus the weight of a stability ball and bring your arms and legs closer together to pass the ball between them. Lie face up on the floor holding a ball above your head with your arms straight on the ground. Extend your legs straight too and flex your feet. Raise everything but your lower back and pelvis from the floor and place the ball between your feet. Lower your body back down with the ball now squeezed between your legs. Lift up again and pass the ball back to your hands. Lie back down to complete one rep.