Having hard abs is an aesthetically pleasing feature, but it can also come with other benefits. The abs are part of the body’s core, and when you strengthen this region, you improve your stability in daily life while simultaneously improving power output with sports, such as tennis, racquetball and golf. If you’re trying to get hard abs, the best way to go about it is by making sacrifices with your diet and performing the right exercises.
Healthy Eating Habits
When it comes to building hard muscle, you need to eat healthy. Following a diet consisting of burgers, fries, cheesecakes and cookies will not only prevent you from getting hard abs, but it will set you back. You should eat foods that offer quality nutrients like lean beef, chicken breasts, venison, eggs, whole grains, fruits, vegetables, low-fat dairy and beans. These foods contain complex carbs and lean protein, which are both important nutrients for energy and muscle repair. Also, avoid beverages that are high in sugar and calories, such as soda, dessert coffees and alcohol. Stick with water as it can not only prevent you from consuming empty calories, but it can also keep you hydrated. Shoot for eight to 10 cups a day.
High-Intensity Cardio
If you truly want to see hard abs, you need to burn the layer of fat that covers them. Any type of cardio will help you burn this fat, but if you want to maximize your efforts, go with interval training. The more vigorously you exercise, the more calories you’ll burn according to the Mayo Clinic. To do interval training, start with a light five-minute warm-up, then alternate back and forth between high and low intensities for 20 to 30 minutes. Once you are done, perform a light five-minute cool-down. This type of cardio can be applied to running, biking, swimming, stair climbing or anything else that you enjoy. Fit in three bouts of interval training a week and do it on alternating days.
Building Muscle
Building muscle can do more than tone your body. It can also increase your resting metabolism and indirectly help you burn more fat on your belly. Doing a full body workout three times a week is your best bet. This will ensure you are targeting as much of your body as possible. Bench presses, shoulder presses, bent over rows, triceps extensions, biceps curls and lunges are exercise examples.
Training the Abs
When it comes to the training of your abs, you need to work each region to make sure ythat ou are recruiting as much muscle fiber as possible. Exercises like leg raises, hip lifts, side crunches, Russian twists, v-ups and incline crunches will work your lower abs, obliques and upper abs–the three main parts that you should focus on. If you are just starting out, aim for 10 to 12 reps with your exercises. Once you adapt, increase your range to 15 to 20 reps. When you are able to achieve 20 reps easily, add resistance to your exercises, such as medicine balls, dumbbells and ankle weights.
Form
Proper form is a very important aspect of getting hard abs. With all of your exercises, do them in a steady and controlled fashion. Squeeze your abs forcefully during the midpoint of each exercise, lower your body slowly and make sure to breath properly. As a rule of thumb, while exerting force, you should be exhaling. Take a basic ab crunch for example. As you lift your body up, exhale as you forcefully contract your abs.
Rest
If you work your abs every day of the week, you are setting yourself up for injury and you will never give your muscles time to build. Take at least one day off in between your workouts, and do not work your abs more than three times in any given week. Also, make sure to get seven to nine hours of sleep a night. Your body goes into recovery mode while you are sleeping.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
