I want to have defined abs, how do I get that?
397593
Sit ups are a fantastic way to get abs. However, i suggest buying an excercise ball to do these, so you don't have to get on the ground and cause injury (it will come with instructions, so you can choose the best position for you). The ball is pretty cheap aswell. Do about 40 sets a day, it really does WORK!
640419
Crunches are great for abs.Lie on your back bring knees to chest and hold them there,now try to rise your shoulders off the floor.Backwards leg lifts are great for toning your backside.Get on all fours and extend one leg,bending it at the knee,while leg is bent push your heel upwards.Lunges are also great.Stand with feet slightly apart,step forward with on leg,bending at the knee with both.You should do at least 5 sets of 10 on these.If you feel you can do more,Go for it.GOOD LUCK!!!
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.
302221
if you want to get "SUPER" abs u have to lose excess fat and skin around your abdominal muscles you do not specifically have to work them out very much at all....just run a lot and focus on losing body fat some people try for years doing 500 situps a day and get nowhere because their body fat is too high therefore the abs cant be seen.....oh and eat healthy low carbs
1184432
Hi,\nYears ago when I was a gymnast I had extremely cut abs.\n\nAs we age, our bodies go through changes. Abs, the washboard kind take commitment and hard work. I wish it weren't so, but those are the facts.\n\nMy suggestions:\nLower your carb intake. Carbs, the white flowers, potatoes, rice, pasta etc convert to sugars which convert to fat if not burned up.\nIncrease your aerobic exercise about double to what you are doing now (REMEMBER to always check with your doctor before undertaking any strenuous exercise)\nNow you have to work the abs. \nFor the lower abs: Lay flat on your back. put your feet together toes pointed forward slightly and with your legs very straight lift your feet off of the ground to a hight of about 2 inches. DO THIS VERY VERY SLOWLY. \nIt should take about 3 seconds to get your feet smoothly up to two inches. \nCount to 5 and then slowly raise your feet to 4 inches. \nCount to 5 again and SLOWLY raise your feet to 6 inches. \nCount to 5. spread your legs about 12 to 18 inches\nCount to 10 close your feet together \nCount to 5 and slowly lower your feet to 4 inches.\nCount to 5 and slowly lower your feetto 2 inches.\nCount to 5 and then lower your feet on to the floor.\nI cannot emphasize enough about smooth movements and going slow. Picture something in severe slow motion.\nMost people can't do one complete set of these correctly in the beginning.\nThe goal is to be able to do three sets of 20.\n\nUpper abs, good olf fashion sit-ups or stomach curls. Lots of them.\nIf you can build yourself to doing at the very minimum 500 sit-ups a day, you will start to see improvement.\nMy gymnastic warm-up, before I even started to use any apparatus was 150 pushups, 500 sit-ups, and 50 pull ups with out stopping.\n\nif you have a backyard and can tie nice thick rope on a tree limb then another great abdominal builder is sitting in 'L' position. Back straight and legs flat on the ground with the rope vertical between your legs close to your chest. \npull yourself up about 2 fee and hold that position for about 60 seconds. \n(rinse lather and repeat ... lol) the goal is to be able to do that about 30 for 40 times.\n\nwalk or jog while raising your knee caps as high as you can, where your thighs go past horizontal will limber you up and add some sculpture.\n\nEat healthy, stay away from pop, starchy foods, candy, carbs.. drink lots and lots and lots of water to keep your system flushed and within a few months you should have some significant progress.\n\nThe more active you are the easier it is to a) loose weight, b) take what you have and make it firmer.\n\nIf you have access to a health club then get with a trainer and have him coach you on the equipment. The reduced carb intake and aerobic increase applies no matter how you can work the abs.\n\nwizzie
806669
well forget about 6-pack... abs is actually 4 pairs...or 8\nwell you can start by sheding some fats... even how hard you exercise or sit-ups it would be hard for you to develop muscles in your lobar area....\ntry to eat high protein foods (red meat)... limit your carbs....\nyou should not also eat fast foods or something like that\n\nafter you shed the fats we go on to your target muscles...\nactually sit-ups still a top answer in this question...\nalso inclined planes...\nyou should get into a program who targets on building abs... such as boxing or aerobics....\n\nand after this is all good...\nhave fun
1076835
You have to lose fat before you tighten anything honey. Do lots of cardio, then work on your ab muscles by doing a variety of stomach and lower back exercises to strengthen your core.\nRemember, you can't spot reduce!!!
243511
it's not a fast process, but the most surefire way to get great abs is by crunches and sit-ups. simple and easy to do, but hell on the abs. also there is an exercise called the flutter kick, you lay on your back with your feet about 6-10 inches off the ground and start kicking your feet like you would be swimming on your back, don't let your feet touch the ground. good luck.
558174
There are 4 abdominal muscles. You may not be exercising all of them to get the proper abs your after. Refer to this great website for some more suggestions on ab exercises: \n\nwww.bodybuilding.com\n\nYou need to work all areas of the abs. Also, with regard to your diet reduce your fats as this helps to lean out the muscles. I know you probably don't want to hear this but go and check out a pilates class cause it really helps lean and build muscles around your trunk. \n\nGood luck!
1098870
Dee is right. The "Abs" are really one elastic muscle that runs from under the rib cage to the hip area. It is banded by other tendons that cross over it--giving the "six pack" look, but it's really one muscle. But there are supporting muscles on the sides and bottom that help define the mid-section, and that is probably what you are asking about. The best exercise by far is hanging leg lifts, preferable performed while hanging from a pull up bar.  Don't swing your legs, just start by lifting your knees toward your chest. When that becomes easy, start to extend your legs--again, no swinging--and keep the head and shoulders upright and in line with your spine.\nTo "see" the abs, for guys at least, takes a body fat percentage of 10% or less, so it's possible to have a strong core and not see it since a normal athletic male will still have a body fat percentage of over 10%. Check men's health magazine's website for some good tips--they are trying to sell the mag, but they have good exercise advice.
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
884030
Well, I have some workouts for each of those parts. You can't really target ONE spot at a time, but you can tone, strenghten and lose inches or pounds off your whole body. So, here's some workouts. \n\n1. Lower abs\n\nA. Lie with your back on the floor and position a pillow or cushion under your hips and buttocks for added support. Raise your legs and bend your knees, crossing your legs at the ankles. Place your hands behind your head. Your elbows should be out to the sides.\nB. Press your abs toward your spine and exhale as you curl your hipbones toward your tibs, initating the movement with your lower abs. INhale as you lower your hips. Repeat about 10-12 times. Increase every time three times.\n\n2. Whole Abs\n\nA. Lie with your back on the floor, your arms downat your sides, and your knees in the air, directly above your hips. Extend your legs and point your toes. Exhale as you contract your abs to pull your shoulders up. Inhale. Press your palms down rhythmically as you exhale five short breaths, pressing your palms slightly down with each breaht. Then turn your palsm up and press rhythmically with five short inhales to complete one set. Repeat 10 times, increase every three times.\n\n3.Inner Thighs and Abs, (also outer thighs)\n\nA. Lie on your back with your arms on at your side, your knees bent, and your feet flat on the floor. Extend your right leg and point your toes. Exhale and tighten your abs, navel in. Press your spine down into the mat.\n\nB. Slowly circle your right leg counterclockwise, making sure to keep your hips level and motionless. Inhale as you circle your leg outward, away from your body. Exhale as you circle inward toward your body. After circling six times in that direction, switch to clockwise for six circles. Repeat the squence with the other leg. Increase every two times.\n\n3. Back strenghtener and Butt toner\n\nA. Get on all fours, with your hands under your shoulders and your knees under your hips. Press your navel toward your spine and lenghten the crown of your head toward the wall in front of you and your tailbone toward the wall behind you. INhale as you exhtend your left arm and right leg. Hold for three seconds, then exhale as your lower. Repeat using your right arm and left leg. Continue alternating arm and leg positions, repeating the entire sequence three more times. Increase every two times.\n\n4.Butt and thighs\n\nA. LIe on your left side, with your head supported by a pillow or cushion and your left arm exhtended above your head behind the pillow. Extend both legs on top of eachother with your toes pointed. Bring your legs slightly in front of the plane of your body and turn your left leg toward the floor for support. Contract your abs and inhale as your slowly kick your right leg forward. Keeping your left leg and foot pressed into the floor. \n\nB. Once you've swept your leg as far forward as you can, exhale as you sweep it back, behind your body and slightly up. Keep your abs strong throughtout and squeeze your buttocks. Repeat 8 to 10 times then switch sides. Increase every three times.\n\n5. Lower abs\n\nA. Get in a standard pushup position with your palms on the floor under your chest, your legs extended and your weight on the balls of your feet. Contract your abs soi that your back doesnt arch or your buttocks dont skink down below the plane of your body. Your body should form a straight line from your heels to your head. \n\nB. Inhale as you raise your right leg up as high as you can behind you without arching your lower back or allowing your hips to fall out of alignment. Exhale as you lower your leg to the starting position. Repeat with the left leg. continue alternating your legs, repeating the sequence three more times. Increase every three times. \n\nThere is alot more workouts but this should do you good. Also, you should try walking up hill everyday a week, every week increase your speed. Drink alot of water.\n\nFor firmer butt, jog uphill or go on a ellip
1053362
Doing that is resistance traing for abs. To lose weight see site below under exercise to see that you should also build muscle in chest, back, arms and legs.\n\nhttp://phifoundation.org
483606
I would suggest these :\n\nless callories\nmore cardio\nand of course abs. BUT HERE IS A TRICK. Quality is the most important not quantity. Make sure you contract your muscles for each rep you do. Otherwise you're doing them for nothing. If you can make 100 reps then you're not doing it the right way.\n\nHere is more info :http://www.globaldiets.info/body-fat-abs.php
1070065
Run as fast as you can to the gas station.  Throw the money on the counter and run all the way home.\n\nOh, you want abs.....
469043
Some common myths that were placed upon here. While getting hit in the stomach is a decent way to test your abs, you can't know that the punch is coming. If you know exactly when, your abs will contract and prepare for the hit at exactly the right time. True, boxers use it but their sparring so they don't know exactly where they are going to get hit.\n\nIts true that genetics play a factor in the amount of muscle you can grow and the amount of definition that you can achieve (based on body fat %, your body needs to sustain a healthy life) but since on a basic level all humans are constructed the same and physically are meant to be able to grow muscle. So you should be able to achieve some sort of decent muscle growth and definition, with hard work and time, of course.\n\nBut to truly show definition is to start a "cutting" process where you try to lower the body fat you contain. Usually the best excercises are HIT's such as hills, stairs, suicides because they initiate fat loss and keep your metabolism up more. Also you need to burn more calories then you take. But the calories that you do take need to be low fat and nutritious.\n\nA lot of people have abs its just covered in a layer of fat. \n\nHere's my ab routine if you would like to try it out. I do it three times a week after my strength training.\n\nDecline Sit-up with twists (15 reps)- Basically do a situp on an decline station at at the bottom of the move twist to both sides of your body.\n\nDouble Crunch (15) - Lay on the floor with your hands on your chest and a ball between your knees. Lift the ball towards your chest and grab the ball with your hands. Return to starting position except now you'll have the ball to your chest. Do the same except placing the ball between your legs again.\n\nSuperman - Rest your weight on your toes and elbows and forearms and tighten your abs. Hold for as long as possible.\n\nOne legged Lumberjack (10 reps each side) - Stand on one leg with a light dumbell in your arms. Stand up straight and bring the weight across your body (Towards the side of your lifted leg) as if you were chopping wood. Return to start position.\n\nI do all these excercises as a circuit three times.
201850
not ab machine but butterfly abs do better, try it