Getting hard abdominal muscles involves lowering body fat percentage through a combination of strength exercise and proper nutrition. It does not matter how you burn the calories as long as you expend more calories than you consume, according to Coach Robert dos Remedios, author of "Cardio Strength Training." Perform full-body exercises rather than just doing traditional abdominal exercises because the former expends more calories, improves movement patterns and saves you time in your workout.
Jump Rope Combo
Step 1
Stand with your feet together and swing the jump rope under you. Jump high enough to clear the rope on the balls of your feet. Jump at a rate of two jumps per second for one minute.
Step 2
Hop side to side slightly like a downhill skier for one minute, and jump at a rate of two jumps per second.
Step 3
Hop back and forth slightly like the clapper of a bell for one minute with your feet together, and jump at a rate of two jumps per second.
Step 4
Add a double jump in step one if you are able to do so. Flick your wrists faster, and jump higher to spin the rope twice beneath you.
Step 5
Rest for one minute after you have completed one circuit. Repeat this combo two more times.
Kettlebell Press
Step 1
Hold a 30-lb. kettlebell in your left hand with your elbow close to the center of your body and the kettlebell resting on your forearm. Stand with your leg about hip width apart, with your feet pointing forward.
Step 2
Bend your legs slightly and push them against the ground. Press the kettlebell above your head at the same time, with your knuckles facing toward you. Use your legs, hips and abdominals to lift the kettlebell, not your shoulder or arm. Brace your abdominal muscles as you lift.
Step 3
Lower the weight down to your shoulders to return to the starting position. Perform 8 to 10 presses on each arm for three sets.
Overhead Sit-Up
Step 1
Lie your lower back and hips on top of a stability ball with your arms over your head and your biceps near your ears. Keep your feet flat on the ground and point them forward.
Step 2
Lift your upper body off the ball and keep your lower back on the ball and your arms next to your head.
Step 3
Slowly lower your body down on the ball. Perform 10 to 12 reps for three sets.
Tips and Warnings
- Perform all exercises without rest between sets instead of doing them individually. This method, called circuit training, challenges your cardiovascular and muscular endurance while saving you time and burning more calories, according to Juan Carlos Santana, director of the Institute of Human Performance. Add other body weight exercises that also work the abdominals, such as pull-ups and push-ups, in your circuit training.
Things You'll Need
- 1 6-lb. medicine ball
- Jump rope
- 1 30-lb. kettlebell
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Cardio Strength Training"; Robert dos Remedios; 2009
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