If you were to get hard abs, you would also get defined abs by default. The road that leads you there starts in the kitchen, not in the gym. If you continue to eat unhealthy foods all day long, you will not have adequate energy levels to fuel your workouts and you will also add fat to your stomach. Follow a diet that is low in saturated fat and high in nutrient-dense foods. Once you are eating healthy, follow the right game plan to get your abs tight, toned and visible.
Step 1
Perform cardiovascular exercise to burn the fat on your stomach. The more fat you have, the more cardio you will need to do. To lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary according to the American College of Sports Medicine. Aim for the higher end of this recommendation if you have excess fat but lower the amount if not. Work out three to four days a week.
Step 2
Target all areas of your abs. Working one area of your stomach will only build that one area. Do exercises that work your lower abs, obliques and upper abs to ensure you fully develop your abs. Leg raises, reverse crunches, Russian twists, bicycle crunches, incline sit-ups and crunches are examples.
Step 3
Utilize proper form with your exercises. Do not let the resistance off your abs once you begin an exercise. Take the crunch for example. Lie on your back on the floor with your knees bent, feet flat and hands on the sides of your head. Lift your shoulders off the floor, move your torso forward and lower yourself back down. Stop your shoulders right above the floor when you lower yourself down and repeat.
Do not use momentum to move your torso or legs with your exercises. This will take work away from your abdominal muscles.
Step 4
Contract your abs forcefully with your exercises. This will ensure you really tax your focus area. Take the reverse crunch, for example. Lie on your back with your legs straight and arms at your sides or hands on your head. Raise your legs off the floor, pull your knees into your chest and squeeze your abs forcefully for a full second. Extend your legs back out without letting your heels touch the floor and repeat.
Step 5
Add resistance to your exercises to increase the muscle fiber activity. Wear ankle weights with your leg-raising exercises and hold onto weight plates, medicine balls, dumbbells or barbells for your upper ab and oblique exercises.
Step 6
Rest your abs to prevent injury. Working your abs every day is not the correct way to make them hard. Take at least one day off in between training sessions to allow proper recovery. It is during rest that your muscle fibers are actually healing and rebuilding.
Tips and Warnings
- Aim for 15 to 20 reps and three or four sets of each ab exercise.
Things You'll Need
- Ankle weights
- Medicine ball
- Weight plates
- Dumbbells
- Barbell
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