How can I get kickass abs?
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
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
149235
There are two secrets to getting a six-pack.  The first is doing abdominal exercises ... and doing them the right way.  You need to incorporate exercises for the upper and lower abs, and also the obliques.  Also make sure you are doing the exercises correctly.  90% of the people I see in the gyms are working their hip flexors instead of their abs.\n\nThe second part is diet.  You have to lower your bodyfat percentage into the single digits so that your abs will show up.  IF you don't have a low body fat percentage, thenit doesn't matter how much muscle you have in your abs, cause they ain't gonna show up!
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!!!
240078
mix it up with situps and crunches.  When you go up hold yourself in the half way up position then go all the way up then hold in the halfway down position then all the way down.  Give yourself time to feel the burn when holding in the halfway positions.\nDo about 20 to 30 minutes of this everyday.  Also do not rest in the down position.  This will give you nice abs quickly.\nFor faster results do this in the morning as soon as you wakeup then again before going to sleep.\nBe sure to stretch your abs EVERY time you do this. before and after.\nGood luck!
776210
One way is to do sit ups, crunches, and go to the gym about three to four times a week to get thoses abs you want!
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
846140
Diet diet diet. that's the secret to great abs. Don't kill yourself with situps and crunches, I mean do 100 every morning strict,\nand cut down on the carbs after 2pm while increasing your protien intake. And when I say protien I mean complete protien\nlike egg whites and whey powder, also make sure you do your cardio and some push ups and pull ups I would not worry about weights untile you get a little older.Good luck
762875
Liposuction or try this exercises:\nhttp://www.how-to-get-six-pack-abs.com/couch-crunches.html
975875
Lots of cardio.  Eat right.  I assume you do not want to "BULK UP", since you say "lean".\n\nYou can do ab work all the time but if you have a layer of fat covering it up, you will NEVER see them. \n\nBelieve it or not, deadlifts and squats will give you a nice lean body with decent body mass.  To NOT bulk up stick with higher reps.\n\nEVERYONE has great abs, just some of us are hiding them under layers of FAT!
180985
I think coustomised workout for abs will work. Also try yoga.
124228
Exercise your abs three times a week.And if you have a hard \ntime finding those exercises look on the internet.
186231
sit ups and crunches...i do 50 sets of each, twice a day. and i have killer abs
915293
You need to strengthen your core. That is your abs and upper and lower back.\n\nThis helps tremendously with your jumps, flips, and stunts.\n\nStart doing sit ups, crunches, leg lifts, Superman's, and wall sits daily to get  the muscle you need. Even running a mile is great workout for your whole body, but it does target on your abs.\n\nBut you don't just need muscle, you need to lose the fat in your core too, so eating a healthy balanced diet with lots of water is the best thing you can do.\n\nGood luck!
496075
1 abs exercises\n2 Increase your metabolism. How?\nDo some weight training and Cardio (HIIT)\n3 watch your food\n4 read the links\n5 good luck
272474
First you need to loose fat. Start doing some weight training. Also try some high intensity interval training. Directions for that are here.\nhttp://www.stayingdedicated.com/Fitness%20Site/Library/List/QandA/articles/high_intensity_interval_training.htm\nTo get your abs firm and bigger, you do want to target them with a set of weighted decline situps. However most of the training for abs happens when you target your legs. Any form of squats and deadlifts are great for abs. They are also big fat burners.
318421
This is easy I do not have killer abs yet, try doing 1,000 crunches a day. You will see results fast. I know it sounds hard but, start off with as many as you can do then, add more too it. It will become easy as a piece of cake.\nGood Luck!!!