what's the best way to get strong flat abs and fast?
138906
Exercise, diet and workout. Get under 15% body fat and do situps everyday\nThe best way to lose weight is simply to elevate your heart rate at least 30 minutes a day. You dont even have to exercise for a long time. You dont have to job, jump, or do stairs. Just do anything that raises your heart rate pretty high for a few minutes, and your heart will continue to pump fast and burn calories. Instead of eating a few big meals a day, eat many small meals.\nMake realistic goals like 5 pounds a month and stick to a routine. Have confidence in yourself and dont obsess by looking in the mirror everyday. It will happen, just have patience :)\nI made a site to check BMI and calories burned per day. It's not all that great but I spent a lot of time adding quality links to the further links section.\nhttp://www.jimmyr.com/lose_weight.php
810589
To get a six pack abs, you need two things :\n1. Strong ab muscles\n2. Little or no fat on your belly. \n\nYou can tone your ab muscles without any equipment. You need to focus on 3 aspects - upper abs, lower abs and obliques. \n Do lots of crunches, sit ups etc. Also, do plank holds ( 10th in the provided link). You can add twist to the plank holds by lifting one arm at a time and exercise your obliques. \n\nYou can't have toned belly without overall fitness. So make sure you eat healthy and incorporate some kind of cardiovascular exercise in your regimen. For a total body exercise that does not require any equipment, try Sun Salutations or Surya Namaskara from yoga. \n\nGood luck
1029577
Try Men's health magazine or the Abs diet book they both give you quick ways to abs.  Good luck and have fun working out!
244968
you can get really toned abs by doing cardio exercises along with daily crunches , following a low calorie diet.
785254
lay on the floor and have someone stand over you with a foot by each of your shoulders.  Keep your legs straight and raise your feet up so that your legs are straight up and down.  Now have the person push your feet (kind of a throwing motion) back toward the floor quite forcefully.  You have to use your low abs to stop them from hitting the floor and then quickly bring them back up again.  Do this about 50 times a day and you will have awesome abs!!!  It really works
276709
There is no one right answer.  But first things first, cut out all the crap from your diet.  Lower your fried food, carb, soda, salt, and butter intake.  Next is cardio.  I recommend 20-60 minutes of cardio at least 4 times a week.  Now to the actual ab question.  As for the number of reps and sets.  Find a few exercises you like and do a minimum of 3 sets of 30-40.  See how you feel.  If that is too much, drop the reps if too easy, add some reps.  Still not challenged, shoot me an email I will send you a destructive ab workout.  Then find a few exercises that you don't like and do those as well.  I personally like to do a set of abs or obliques in between each set of my main workout.  Keeps the heart rate high, keeps you focused on your mission which equals more burning of fat.  Most importantly take your time and use proper form on every single rep.  Slow is good but if you concentrate on yoru form you will do more good for the flat sexy look.  Too slow and you will find yourself growing a whole midsection of muscle like bodybuilders, not so much the sexy definition you are looking for.  I sometimes do so many reps and sets that I separate upper abs, lower abs, and obliques on separate days.  Enjoy!
135163
I gave this answer to someone else with the same question here you go.\nTrain 3x a week your abs and make sure you hit all the partTrain 3x a week your abs with 1 rest day in between and make sure you hit all the parts. Upperabs, lower abs, obliques and the transverse abdominis. \nYou can do the crunch, bent-knee hip raise, crunch side-bend, corkscrew and a very good one is the air bike. There are many other exercises you can do. Click on the link and have a look your self. Do the moves slowly; don't throw with your body. This way you don’t hit the abs good. 4 seconds up, 4 seconds down.\n\nThe second thing what you have to do to see the abs is to reduce your body fat. The lower the body fat the better you see them. With a body fat of 20% you will never see them, so watch what you eat. First you have to start eating healthy. Eat you veggies and you fruit. Than you have to cut the fat out of your meals, but not totally. Fats like olive oil, fish oil, nut oil, flax seed oil are all very good to your body and can even stimulate your body to burn his own fat. Don’t eat any carbohydrates after 6 pm and if you eat carbohydrates, eat something like whole grain bread, cereals or brown rice and cut sugar totally out of your meals. Sugar makes fat.\nEat 6 little meals a day instead of 3 big meals.\n\nAnd ……of course do cardio. Do at least 3x a week cardio, but more is better. If you never did cardio before build it up slowly. If you can do easy 20-30 minutes a time than you can start to do interval training. This really speeds up your metabolism and it will burn more fat. You can do 3-5 minute warm up. Than you do 30 seconds at moderate or high intensity, followed by 1-minute low intensity. If you get better, you can build it up to 1-minute moderate or high intensity, followed by 1-minute low intensity. This you repeat 6 to 10 times, where after you start the cooling down for 3 to 5 minutes.\nIf you are consequent than you will see those abs coming.\nGood luck with it.
1185951
First of all, congrats on your weight loss efforts! If you want to flatten and tone your stomach, what you need to do is strength train. That means doing crunches (the regular crunch and reverse crunch), the bicycle crunch, the side crunch, the ab reach and the crunch on a workout ball are all good. For info on doing these exercises check out: http://www.toneteen.com/exercises/stomach.htm \n\nDoing these exercises with weights will help build muscle and your abs will look even better! Good luck!
1006267
Keep a water bottle on you at all times and drink drink drink.  Stay away from all sugar. Eat lots of protein and calcium...they help you metabolize fat and build lean muscle. (Spinach, Plain Lowfat Yogurt and Wild Salmon are good).  Work out vigorously at least 4 times a week: walk, run, jog, ride your bike, do the elliptical trainer, 30-40 minutes per. Be sure to eat small meals every two hours.  Do side bends and situps first thing in the morning and in the evening as you settle down.  Visualize yourself toned and gorgeous.  Find at least one partner to share in your goal. You can do it!!
868456
The only way to have flat abs is to burn fat. No amount of situps will ever give you a six-pack. Situps and similar exercises work the muscles *under* the fat. If you want to be able to see the muscles you've got to lose the fat.\n\nThat's all well and good, but how? You have to use more energy than you consume. How do you burn more energy? Aerobic exercise, you've got to get your heartbeat up for extended periods of time. \n\nYou should also look at your diet. Eating multiple small meals throughout the day is a good start (it takes energy to digest food, make your body work for you). When I was kick-boxing all the time, I used to eat 5-7 meals a day at about 6500 calories total and I couldn't keep weight on.\n\nWhat you eat is extremely important. You want to make sure you're getting enough energy to power your motor, without excess getting converted to fat. Fail to eat enough of the right things (protein, carbs), your body will cannibalize muscle. Less muscle means lower metabolism, which means you burn less calories each day.\n\nFinally, you should have realistic goals. You want flat abs by 12/16/06. Even with a good diet and exercise regimen, 1-3 pounds a week of weight loss is excellent. If you think you're going to drop more than 10 pounds in a month, think again. You *can* do it, but it's not a good idea. For one, once you start eating like a normal person you'll rebound MORE weight than  you initially lost. Starvation diets are a bad idea in general. \n\nIf you can't get to your target weight by the scheduled time, adjust your goals. setting impossible goals only makes people feel depressed and less likely to continue. Instead, set several smaller, easier goals - then have a small reward each time you reach one. This will keep you interested, and on the straight and narrow. For instance, I'd have ice-cream on Saturday if I went to the gym like I wanted to the rest of the week. It's a little thing, but it breaks the monotony. You shouldn't have to weight until you lost every ounce of body fat to indulge - just keep it in moderation - and realize a healthy body is an ongoing process, not something you reach and then slack-off forever.\n\nCheers,\nOdd
822298
Cardio.  Even if you do a thousand crunches a day, if you dont do any cardio, you'll never see those abs.  While youre doing cardio, make sure you have a healthy diet.\n\nAs for the ab work. Try getting an exercise ball.  Doing crunches on the ball and push ups on the ball is GREAT for your abs.  Pilates is also really good for your abs and obliques.  Make sure youre exercising your obliques as well.
588897
If you are looking only for a flat stomach, I would suggest doing a lot of cardiovascular exercise.  Do cardio 5-6 times a week with about 45 minutes sessions at moderate/high intensity (switching during intervals).\n\nIf you want to tone your stomach, do crunches, pelvic tilts, and twisting exercises holding weight plate with both hands to build your obliques too.  I would avoid leg lifts unless your back can handle them.  It can put undue stress on your back.  Also, I would suggest strengthing your back too.  It will help balance your abdominals.
50728
Sit on a work out bench and balance yourself then curl your legs up to your stomach. Keep doing this until your abs are tired. Repeat this exercise as often as possible. Good luck.
131104
i workout my abs a lot. and i think the most effective way is elevating ur legs onto like a chair, so only ur back is on the ground and then either doing crunches or sit-ups from that position.
66258
Buy a bench and bench press. Push ups. And what I have found better for abs then cruches is this:\nLay on the ground. Keep your legs together. Lift them six inches off the ground. Hold them.\n\nAnd also lifting your legs off the ground and layin on your back and motion with your legs like you are riding a bike.\n\nGod Bless
205063
The best way to a flat stomach is running followed by crunches.  The trick is mind over matter.  The goal usually is to work out the least amount of time while getting the best results.  The secret= HEART.  120% effort maximizes results while decreasing the amount of time needed.  You can not BS yourself doing low comfortable speeds on the treadmill. In order to get the best results in business, life, and fitness; you have to push yourself.  Example, say I normally run 2 miles at speed 6 on the mill; next time I get on I put the mill upto 7.5 and run 1.5 miles.  The most valuable lesson I ever got taught was that when you think your done, you let your heart and mind tell you, you got 3 more (and do not settle for anything less).  Back to a flat stomach, 3 days a week running less as you push yourself to go faster accompanied by 150 crunches. Hopefully this helps you.
13663
Try this.  Get in the pushup position.  Put your hips to the floor.  Now, walk your hands back to your hips so your in a yoga type position.  Next, raise your but as high as your can until your body is in shape of an upside down V.  Put your hips back down by your hands.  Say "1."  Do 50 of these (in sets at first if you need to) in the morning when you wake up and 50 more in the evening before you go to bed.  In three weeks you will have a tight midsection and strong back with will compliment your abs.  That's not to say it's OK to drink 12 pack and eat a pizza when you are done......