What is the fastest way to get rock hard abs?
144279
This worked for me in 1 month. Do this every night, and soon youll have abs of steel.\n\n100 sit ups (full sit ups not crunches) it sounds bad, but really its not. Start out with 10 sets of ten, move up to five sets of 20, and pretty soon youll be doing 100, no problem. \n\n25 throw-downs lie on you back, and have a partner stand with one foot on either side of your head (you can grab their ankles) then bring you legs up to a 90 degree angle, holding them straight. Your partner will then push you legs back down to the ground. RESIST and try to keep your legs from hitting the ground. Bring your legs back up to the 90 degree angle after evry throw. This one hurts, but its good.\n\n25 arch-ups. Lie on your stomach, and clasp you hands behind your head. Then lift your head and torso off the ground, keeping your feet and legs on the ground. \n\n25 tuck ups. Hand on to a pull-up bar, or something similar. Then bring your knees up to your chest in tuck position. \n\nKeep in mind that all of these should be done in sets at the beginning, then work up.
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
408953
hang from a parallel bar \nand pull up your knees up to chest hight\ndo reps of 10 \nslow burning reps are best\nand regular paced intervals\nto change it up you can also\ntry pulling it your legs up to your sides\nor just one leg at a time\nto get the obliques\n\nthe left and right abdominal muscles are just single long muscles not 6 little ones as most people think \n(as in 6 pack)\nso any ab workout will do the the whole muscle\n\n\nto get "6 pack abs" visible the only real way is to\nlessen the fat overtop of the muscle so it will appear\ntherefore  \n\n"abs are made in the kitchen"\n\nreduce fat intake and eat healthy\nand you will see your stomach muscles
643359
lower your overall bodyfat through cardio 3-4 times a week for 30-45min and a clean diet and then strengthen the ab muscles best ab workouts are roman chair situps and leg lifts.  Only train abs twice a week overtraining only breaks the muscles down.
673035
Everbody has abs and you can have the strongest abs but if you have fat covering it up, then there is no point. The abs are made up of 3 parts side, upper and lower. my cousin is a trainer and he taught me this exercise and its a killer. You do 25 crunchers and then 25 crunchers to the left and 25 to right. Then you hold dumbbells in your fist to keep your hands down when you are going left to lift your leg up and down. when you are going down, go slowly. When you do these exercise you should contract your muscles. Do 3 sets of this and you are probably sore the next morning but it feels good. if you get to a point where go can do it easily and then go to 50. You have to lower your % of fat which means cardio if you are fat or if your just skinny, then all you need is to built up your abs. For most people it is losing the fat, where you could do half an hour of stair master which like 500 calories times 7 days equal 3500 calories. 1 pound of fat equals to 3500 calories. So if you burn 500 a day and cut back 500 from your diet. Then you would lose 2 lb week which means 8 lbs in a month, if you stick wit it. For diet wise, drink more water and no soda, the carbs are too high. You cant have candy and too much beer. you should have a low carb high protein diet. if you follow what i told you i can 95% than you have abs very soon.
596613
Do pilates!!! It is fun, difficult at first but come easier with time.  Pilates is all aobut core strength and toning.  GREAT for your abs! I love it!\n\nI got the pilates for dummies DVD.. it's great...not complicated at all. hahah..\n\nhttp://www.pilates.com/\n\n^for more info!  Good luck!
381203
There's a couple of levels to this; for your "front" abs, crunches and sit ups are a good base, but it's really important to also do exercises that isolate your "oblique" abs.  There the muscles on either side of your six-pack.  A crunch-twist will work your obliques, and a side crunch works well also.  A crunch-twist is exactly that; do a standard crunch, then twist to one side, squeezing your rib cage towards your hip bone.  A side crunch is a crunch from your side.  Lay on your side with your hands behind your head, and lift your torso straight up towards your hip.  Also bicycles are great too.  on your back, both legs in the air at a 90 degree angle, and lower one leg towards the floor.  With your hands behind your head, lift the same elbow towards the other knee.  Then do the other side.  The works your lower abs as well.  but my favorite abs exercise are planks.  From your stomach, lift your arms straight up like you have done a single push-up.  Hold that position with your body perfectly straight.  This is a great abs workout, and ot also works out your shoulders and arms.
597309
The best book on abdominal exercises I have come across is called "Combat Abs" by Matt Fuery.  You will also want what's known as a Power Wheel.  These are low rep workouts that will kick your ass.  Quite frankly, they are the only thing I've found that are effective for abdominals (hi-rep is worthless).
1172324
1- Weighted crunches\n2- Weighted incline sit-ups\n3- Weighted sit-ups\n\nThe best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps.\n\nIf you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears, then contract your ab muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 to 12 reps.\n\nAs a further alternative, you can lie on the floor and do a sit-up or crunch while holding a barbell plate against your chest. The limitation of this exercise is that, as you progress in strength, it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.\n\nOn each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase, it's time to add more days off between your workouts.\n\n\nit's no mystery
241576
you have to excercise your abs. do some crunches.
186231
sit ups and crunches...i do 50 sets of each, twice a day. and i have killer abs
877163
To achieve this, you MUST restrict your fat intake, first of all.  You could have a gorgeous 8 pack, but with too much bodyfat, you'll never see them!  \n      As for the workout, you need to be doing LOTS of situps, reverse crunches, leg lifts, oblique situps, bicycle crunches ( lay on back and bring left elbow to right knee and right elbow to left knee)  BUT, speed is NOT the answer.  Slow and steady is ideal.  Going too fast isn't going to really work your core muscles, you need to go slow and force constant strain and pressure on your core muscles.  Going fast will give you momentum and not give you anywhere near the same results as going slow.  \n     Also, try using the yoga balls.  Use one that's approriate for your height and sit on it with legs together, and bent 90 degrees.  From your knees-up your legs/stomach/chest should be COMPLETELY flat!  Then sit up and push you lowerback andhead up and forward, tightening and holding your abs the ENTIRE time!  FOr added resistance, use a freeweight and hold in both hands and push it (eye level) toward a chosen place on a high wall.  Lastly, use a medicine ball when you do regular situps, it'll increase core muscles, and force you to use more stabilizing muscles.  If you sit on your butt, bend your legs slightly and lift them off the ground about 6-8 inches.  In a "sitting position" with you back straight up and keeping your legs elevating off the ground, take the medicine ball and bring it from left side to right side with as little leg movement as possible.  Keep your abs tight and twist upper body ( NOT LOWER) with ball in hand from left to right... this REALLY works your obliques and lower back!!  \nLastly, lay on stomach with forearms directly under you supporting you up ( shoulder width appart).  Elevate yourself to form a flat plank from head to toes, holding your body up on your forearms.  Keep abs tight andhold for 60 secs... do 3 times.  It'll KICK YOUR ASS!!
12523
pushups for abs lol.. thats a new one..hehe\n\nDo\n1)crunches, \n2)situps\n3)leg raises on a dip bar not lying down and not straight legged as it strains the lower back\n4)pullovers as it develops the serratus abs muscles
752719
There are many exercises that will help train your core.  However, your abs will not be visable if your body fat is too high.  \n\nSo, do crunches, hanging knee raises, cable pull down, etc.... but keep the diet in check or you won't be able to see your hard work.  \n\nFeel free to contact me if you have more questions.
1107827
you could do some sit ups that is always the best way to get some abs
1012846
I've discovered the perfect exercise to tighten that loose belly faster than anything I've ever tried.  The only things you'll need is a basketball, a comfortable chair and a hard surface. Sit on the edge of the chair with your legs spread out as far as they can go in the opposite dirrection. Hold your stomache in and your buttocks tight. Sit straight as if your head was trying to reach the ceiling. Bounce the ball in between your legs keeping your elbows touching your sides. The only thing moves is your waist and your lower arms from the elbow down. twist side to side as you bounce the ball. You can do this while watching your favorite tv show. Before you know it an hour have past and your stomach feels as though you did 1000 ab rolls.  Do this everyday or every other day without fail and after two weeks I know you'll see results. Keep it going with a sensible diet. You'll see more results.
531087
Pray.  It wont happen.  Seriously though, set achievable goals and with some hard work, you will have a nice set of abs in no time.