Rock hard abs are earned through hard work and dedication. Begin by adjusting your lifestyle to make room for a cleaner diet, and some gym time. A clean diet is made up of good whole foods, and the removal of fast foods and sugar. Begin training your whole body as well. Once you've begun these steps, it's time to include some specialized ab training. Do this ab program three times a week to chisel out rock hard abs.
Cross Body Crunch
Step 1
Get into the sit-up position.
Step 2
Lift your right leg off the ground, bringing your knee to your chest.
Step 3
Crunch your body simultaneously upward, and touch your right knee with your left elbow.
Step 4
Return to the starting position.
Step 5
Alternate between right and left sides for a total of 12 repetitions. Do four sets with one minute of rest in between each set.
Decline Oblique Crunch
Step 1
Mount a decline bench. Slide you legs into the foam padded bars. These secure you to the bench. This bench is designed to hang you slightly upside down, and allows you to add resistance, through leverage, to your ab workout.
Step 2
Crunch your body upward.
Step 3
Twist at your torso half way up to touch your right elbow to your left knee.
Step 4
Return to the starting position
Step 5
Alternate to complete the movement with the other elbow and knee for a total of 10 repetitions. Perform four sets with one minute of rest in between each set.
Flat Bench leg Pull-In
Step 1
Lie down on a flat bench with your legs hanging off the end.
Step 2
Pull your legs into your chest.
Step 3
Extend your legs outward. Keep your legs from touching the ground during the entire movement.
Step 4
Repeat for three sets of eight repetitions.
Tips and Warnings
- Perform these exercises slowly to get an extra burn. Exhale during the contraction, and inhale on the relaxing portion. This workout is especially helpful for targeting the obliques. If the flat bench leg pull-in is too difficult, try holding your legs out in front of you for as long as you can. Begin with a goal of 20 seconds. If you're performing these exercise at home invest in an adjustable bench to save money and space.
Things You'll Need
- Flat Bench
- Decline bench
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