How to Get Rock Hard Abs in 2 Weeks
Toned, flat abs are a sign of health and vitality. They also seem very hard to get. But you can develop strong, hard abs within two weeks with a disciplined combination of diet and exercise.
Instructions
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How to Get Rock Hard Abs
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Burn the fat. It is possible to have rock-hard abs that no one can see because of the layer of fat that covers them. If you want to show off your new six pack, you'll need to burn off the fat that surrounds them. Because you have a short period of time, you'll need to do cardio exercise for 40-60 minutes at least 5-6 times a week. For optimal ab toning and fat burning, choose exercises that do both, such as rowing.
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Eat a healthy diet. You want to eat enough to get the nutrition and energy you need to exercise and build muscle, but not so much that you're not able to lose the fat around the belly. Choose a diet balanced with protein and complex carbs. Eliminate sugar and refined foods. Choose healthy snack and dessert options such as fruits and nuts.
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Sculpt the abs. Exercises that target the abdominal area won't burn the fat, but they will create hard, sculpted muscles. There are four ab muscle groups (rectus abdominis, or six pack, external obliques, internal obliques and transverse) and you'll want to do exercises that hit them all. Some of the best ab exercises for rock-hard abs include planks (front/push-up position, and side), bicycles, leg lifts, and "V" sit-ups (jack-knife). You'll want to do sculpting exercises three times a week.
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Give your body a rest. Because you're goal is rock-hard abs in two weeks, you may think its best to exercise every day. But your body needs time to rest and recuperate. So give your body at least one a week of down time from cardio activities. Sculpting activities should be done every other day.
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Tips & Warnings
Round out your workout to include sculpting activities for other parts of the body. Hard abs don't look right when everything else is soft. Plus, it's not good for the body to be strong in one area and not in others.
Don't forget to work the back. Strong abs but a weak back can lead to back problems. After working your abs, focus on back-strengthening exercises, such as the Superman or opposite arm/leg extensions.
