Washboard abs are not one of the easiest things to achieve. It takes great mental and physical discipline to bring this goal to fruition. Sacrifices need to be made at the dinner table, while simultaneously going to the extreme with your training practices. Although ab exercises are an important aspect of a washboard stomach, they are only part of the solution. You also have to burn the fat on your stomach. To recruit more muscle fibers, you can add resistance to your ab exercises.
Step 1
Eat nothing but nutrient-dense foods. Give up the burgers, fries, ice cream sandwiches, white bread and cupcakes. Consume healthier options like fruits, veggies, lean beef, chicken breasts, whole grains, beans and low-fat dairy products.
Step 2
Drink water instead of high-calorie beverages. Give up the lattes, milk shakes, slushies, soda pop, fruit punch and alcohol. Continually drinking these beverages can keep your stomach flabby instead of ripped. Drink at least 10 cups of water a day instead.
Step 3
Consume meals every few hours throughout the course of the day starting with breakfast. This can boost your metabolism and prevent overeating. A baked chicken breast with steamed asparagus and brown rice is a meal example. Do not go more than 3 hours without eating.
Step 4
Lift weights to build metabolically active muscle. Perform exercises with dumbbells and an exercise ball to recruit your ab muscles. Chest presses, seated shoulder presses, back extensions, lying triceps extensions, seated biceps curls and wall squats are examples. Do 10 to 12 reps, 3 to 4 sets and work out 3 times a week on alternating days.
Step 5
Perform interval training to burn the fat in your stomach. Start out with a light 5-minute warm-up. Go all out for 20 seconds, and come down to a moderate intensity for 40 seconds. Alternate back and forth for 30 minutes and finish with a light 5-minute cool-down. Do interval training with any type of cardio, such as running, indoor cycling, stair climbing, elliptical training or jumping rope.
Step 6
Fasten ankle weights to your lower legs to do hanging knee raises. Grab a pull-up bar with a shoulder-width, overhand grip and pull your knees up to your chest. Squeeze forcefully, lower your legs back down and repeat.
Step 7
Lie face-up on the floor to do leg throwdowns while wearing the ankle weights. Have a training partner stand by your shoulders with his feet facing you. Grab his ankles and lift your legs up toward him. Have him grab your ankles and throw your legs straight down toward the floor. Stop your legs before contact is made, raise them back up and repeat.
Step 8
Execute a set of bicycle maneuvers with the ankle weights on. Lie on your back with your legs lifted, your knees bent 90 degrees and your shins parallel to the floor. Place your hands on the sides of your head and curl your body up into a crunch position. Simultaneously bring your right elbow and left knee toward each other as your straighten your right leg. Reverse the movement and bring your left elbow and right knee toward each other while extending your left leg. Keep going back and forth in a smooth motion.
Step 9
Grab a barbell to do push crunches. Lie on a decline bench with your lower shins anchored under the padded support brace and the bar held straight above your chest. Curl your body up as you push the bar toward the ceiling. Squeeze forcefully, lower yourself back down and repeat.
Step 10
Perform medicine ball crunches on an exercise ball. Lie face-up on the ball with your shoulders and head slightly elevated. Hold the ball with both hands and extend your arms behind your head. Curl your body up and squeeze forcefully. Lower yourself back down and repeat.
Tips and Warnings
- Do 15 to 20 reps and 3 to 4 sets of your ab exercises. Perform them right after your interval training workouts.
Member Comments