How can i get flat firm abs FAST!?
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By working out a lot. If you wanted frim abs now, perhaps you should have started on them some time ago. Be patient, work hard, and you'll earn them.
It's all in the diet. Most people have the muscle, it's just covered by fat. EAT LESS FOOD!!!
Ok Run A Lot, Do Sit Ups, And Swimming Will Help.
Eat Healthy Too Dont FORGET!
I suggest 5 exerscises for abs.
I suggest hanging leg raises, kick out crunches, decline rope crunches, and upward crunches.
Hanging leg raises- hang on a chin up bar, lift you legs, knees bent or straight, knees toward chest, exhaling powerfully, then lower your legs, that's one rep, try to get 25 and do 3 sets. DO NOT SWING LEGS
Kick out Crunches- Take a weight, plate dumbbells, whatever you can hold comfortable with both your palms facing in. I suggest to start around 25 pound, go down if necessary. Lay on a flat bench, legs slightly lifted, weight above the top of your head. Pull your knees toward your chest, bending as you go up, Crunch your upper body toward your legs, and swing your weight over your knees at the top of the motion. exhaling powerfully. Go back to start, that's one rep. Try 25, 3 sets.
Decline rope crunches- Now, these take alot of setting up, but they're brutal and worth it. Take a rope grip, and attach it to the bottom part of a cable crossover machine, then drag a decline bench to about a foot or 2 from the cable your rope is attached to. Get on the decline bench, hook your legs, and have a partner hand the rope to you, go back down as far as you can, then crunch forward, exhaling powerfully. Try 10 reps with 2 plates on the crossover weight to begin with, try 3 sets. Your lower back might have to get used to the angle and weight. If it hurts, it's not injured, just sore.
Upward crunches- More of a toning exercise for the upper abs. Lay on the floor, and put your feet, knees bent, on a bench in front of you. hold a 10 pound weight behind your head, pull your whole torso UP toward the ceiling, exhaling powerfully. That's one rep, go until you can do another, then do another set.
There's one other way, too, you run, medium speed, on a treadmill, abs as tight as you can keep them. It's great.
Hope this all works, if you need more instructions and other exercises, bodybuilding.com is a great resource.
simply work out a calorie controlled diet stick to it every day do 20Min's of exercise each morning and 20Min's in the night during the day if you re bored don't sit on the computer or lounge in front of the TV do some exercise, stretches,jogging or whatever you like as long as you are moving around also drink lots of water it will clens your body and also your skin!
in the end, its just calories in vs calories out. if you burn more calories than you take in you will drop your overall bodyfat which will show in your abs. you can't target fat loss from a particular body area. but build the muscle underneath with ab excercises to make the overall loss more dramatic in your abdominal area.
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