How to Get Hot Abs Fast

Cardiovascular exercise helps flatten and tone the abdominals.

If you would like to achieve a set of hot abs, you are not alone. According to the American Council on Exercise, toned abdominal muscles are one of the most sought after bodily features by people today. While everyone has a "six pack," most people have a layer of fatty tissue covering it so that it is not visible. The way to get hot abs is to rid yourself of this excess fat so that your muscles are visible. In addition, you can make your abs more visible by performing exercises to define them.

Things You'll Need

• Calculator

Instructions

1. Determine your daily caloric intake requirements, or your BMR. Your BMR is the number of calories your body needs to consume each day to maintain proper function. If you are eating more than your daily caloric requirements you are encouraging weight gain and covering up your abs. Use the following equation to determine your BMR:

   Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

   Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) = BMR

   Count your calories and limit yourself to the resulting number each day to encourage weight loss and help reveal your abdominal muscles.

2. Perform aerobic exercise for 30 to 60 minutes a day, three to five days a week. Aerobic exercise is any exercise that works your heart and lungs, exercises large muscle groups and lasts for an extended period. Examples of aerobic exercise include jogging, running, cycling, swimming, rollerblading, skipping rope and aerobic gym classes.

3. Begin a bodyweight exercise routine targeting the abdominal muscles. Bodyweight exercise is any exercise that uses the weight of your body as resistance to the exercise performed. According to Brad Johnson, author of "Bodyweight Exercises for Extraordinary Strength," a bodyweight routine composed of two to four abdominal exercises will help you achieve toned abs. Perform three to four sets of eight to ten repetitions of each exercise in your routine, three to five days a week. Examples of abdominal bodyweight exercises are crunches, reverse crunches, the plank pose, trunk twists and bicycle kicks.

Tips & Warnings

• Always consult with your physician before beginning any new diet or exercise program.

• Caloric information is on nutritional labels located on most food packaging.

References

• "Ace Personal Trainer Manual"; American Council on Exercise; 2003
• "Bodyweight Exercises for Extraordinary Strength"; Brad Johnson and Randall J. Strossen; 2005
• "The Complete Book of Abs: Revised and Expanded Edition"; Kurt Brungardt and Brett Brungardt; 1998