Want to learn how to get strong abs? The following ab workouts will give you rock hard abs-if you consistently increase your repetitions and push yourself over time. Strong abs don't happen without work. Keep in mind that the strongest abdominal muscles can be hidden under layers of fat. If you've been working your abs for months and are still feeling squishy around the middle, try dieting and upping your cardio workouts to see if you can drop some stomach fat. You just may find a set of strong abs hiding under that spare tire.
The Plank
Go to the floor and assume classic push up position. Raise yourself up such that your arms are straight and your body is stiff as a board. Hold this position, engaging your abdominals, gluteus and back muscles and holding them tight. Hold the plank position for thirty seconds before releasing and lowering your body to the floor. Rest for thirty seconds. Raise your body again, this time so your forearms are resting on the floor, and stiffen your body again, sucking in those abs and squeezing those gluteus muscles. Hold for 30 seconds. Relax for 30 seconds, and repeat once more. Perform this exercise daily.
The Bicycle
Roll over onto your back and bring your feet up such that your legs are bent at 90 degree angles. Lace your fingers behind your neck and lift your chest off the ground, rotating such that you bring in one knee to meet the opposing elbow, then rotate and bring the other knee to meet the opposing elbow, mimicking the motion created if biking with exaggerated motions. Every time you bring an elbow to a knee, squeeze your abdominals and feel the engaging of those muscles. Bicycle for a count of 25. Relax and stretch, then repeat for another 25. Repeat once more.
Leg Lifts
This exercise can be dangerous for people with weak backs, so be careful if you have any back vulnerability at all. Lie on the ground on your back with your arms stretched above your head and your legs extended to full length. Carefully lift your legs until your body forms a 90 degree angle with your legs pointing straight up to the ceiling with your upper body remaining on the floor. Engage your stomach muscles and slowly lower your legs, feeling the challenge in your abdominals and lower back as your feet get closer and closer to the floor. If you feel your lower back arching off the floor, press your lower back in the floor and release and let your legs quickly go to the ground. The point of the exercise is to grow in abdominal strength until you can easily raise and lower your legs for the entire range of motion without risking damage to your lower back.
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