How to get rock hard abs is not everyone’s cup of tea. No, I am not demotivating you; it is a fact. It takes strong determination and a lot of hard work (I remember my earlier days at the gym!) to lose all that fat from your core area. It would also take months of abs workout for you to achieve rock solid abs. You cannot achieve it in just a few days; I haven’t… no one has. It is indeed a fitness dream of many.
IT IS NO MIRACLE. Abs fat (belly fat) is the LAST to go from your body.
I am sure you have heard many people complaining, “I have lost 10 kg weight but my abs fat still shows,” or “I have lost weight but I am still worried about my belly fat that has not reduced a bit.”
You must stick to daily abs workout, and to your restricted and moderate eating habits. Then only you can see some result!
How to Get Rock Hard Abs
Anyway, let’s find an answer to how to get solid abs. There are many abs workouts that would help you achieve solid abs. Given below is one of the abs workouts for rock hard abs with 6 exercises, to be done 6 days a week.
Many suggest abs workout twice a week, or thrice a week, or whatever. I personally suggest 6-day abs workout; I do the same even after 18 years! Now it is up to you
Do the 1st set of all 6 exercises, one after the other. Rest for 45 sec; start the 2nd set, and so on. Follow the reps (as mentioned) for 21 days. Then increase the reps and follow the increased version another 21 days. Vice versa, you can stick to reps as low as 30 but increase the sets. Say, for example, 4 sets (as mentioned) for the first 21 days; 5 sets for the next 21 days; 6 sets thereafter.
If you suffer from back issues, please consult your doctor/physician before you start with any type of abs exercise
How to Get Rock Hard Abs #1: Push Up
12 reps x 4 sets of push up would be ideal to start with. Keep increasing as you get used to it; if you stick to the same reps, there will be no result.
How to Get Rock Hard Abs #2: Sit Up
15 reps x 4 sets initially would work. Keep increasing as you get used to it; if you stick to the same reps, there will be no result.
How to Get Rock Hard Abs #3: Reverse Abdominal Curl
Start with 15 reps x 4 sets. In the beginning, you may find this difficult to do. Don’t give up; learn the correct form and you will master it in no time. Keep increasing as you get used to it; if you stick to the same reps, there will be no result.
Why don’t you try when protein? and BCAAs, and Glutamine?
How to Get Rock Hard Abs #4: Dumbbell Side Bend
An excellent exercise, do 30 reps (each side 15 reps) x 4 sets. Keep increasing as you get used to it; if you stick to the same reps, there will be no result. Also, start with a pair of 5 kg each dumbbell; then a pair of 7.5 kg each; and then a pair of 10 kg each. Sometimes, you can replace dumbbells with plates.
How to Get Rock Hard Abs #5: Bicycle Crunch
Awesome exercise, you will do 30 reps (both leg count 1) x 4 sets. In the beginning, your elbow may not reach your knee. No problem; keep trying and after a few days, you will be able to do it. Keep increasing as you get used to it; if you stick to the same reps, there will be no result.
How to Get Rock Hard Abs #6: Elbow Plank
After you complete all the 4 sets from #1 to #5, do this exercise once—plank for 60 sec. You are through!
Why don’t you try Whey Protein? and BCAAs, and Glutamine?
It is excellent for post workout muscle repair and recovery. Just mix 1 level scoop in about 200 ml cold/room temp water, shake well, and drink it within 30 min post workout or as your trainer suggests.
How to get rock hard abs is indeed difficult, but then, would you really get full satisfaction if you achieve your fat loss goals that easily, without losing much sweat? Think about it.