How to Get Tight Abs

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We all want them. Tight beautiful abs. Both girls and guys want the perfect stomach. And now I can tell you how to get those hot abs in time to show them off at the beach! There are several steps to getting the abs you've always dreamed of. You will have to do actual ab workouts, as well as cardio exercise. Yeah, yeah, I know. It sucks. But don't worry, it can be fun, too!

Steps

1. Eat well. Before you start thinking of tightening your abs, you've got to work on shedding the fat above them. One of most important ways to do this is to make sure you keep a healthy diet. Rather than counting calories, aim to eat 5-6 small meals a day [1]. This helps you keep a high metabolism.                            
2.  Get cardiovascular exercise. Another important part of shedding tummy fat is regular cardiovascular exercise. This doesn't mean you have to run everyday—if running isn't your thing you can try walking, dancing, cycling, or swimming.         
3. Keep in mind that quality is better than quantity. In ab workouts, more does not mean better. Instead, work hard and smart by doing each exercise cleanly, working to isolate only the muscles you're using.
4. Stretch. Stretched muscles create a sleeker, longer torso, and thus better results. [2]
5. Begin abdominal exercises twice a week. Don't feel the need to go to the gym—studies have shown that regular at-home exercises may be just as effective (if not more so) than gym machines [3]. Do the following until the point of momentary muscle failure (30-90 seconds). Again, remember that quality is better than quantity—this should not be more than 15-20 reps. Then, rest for 30-60 seconds and try again. Do 2-3 sets of each exercise. If performed regularly, you should notice results after about 6 weeks. When you feel ready, you can start doing this three times a week [4].
   • Reverse Crunch - Lie on the floor and put your knees together at a 90 degree angle. Put your hands by your sides (or behind your head if you feel particularly strong). Contract your abs to life your hips up towards your rib cage. Be careful not to use your leg muscles here—you should only be using your abs. Breathe out as you contract your muscles and in as you lower your legs.
   • Bent Elbow Plank - Lie on your stomach with your elbows in line with your shoulders. Lift yourself onto your toes and forearms. Contract your abs, and make sure that your back stays in a straight line. Hold for at least 5 seconds (ideally you'll be able to hold this for 90 seconds without rest). For an added challenge, drop one hip towards the floor. Hold for a bit, then return to the basic plank position. Repeat with the other hip. This can also be done with an exercise ball—put the ball under your feet before you assume plank position. Then, use controlled motions to keep the ball in place under your legs [5].
   • Bicycle - Lie on your back and again bend your knees at 90 degrees. Put your hands behind your head. Lift your upper back off the ground. Extend your left leg and bring your right knee in towards you chest. Keep your arms still and your upper back off the ground. Rotate your trunk with each movement. Make sure that each moment is highly controlled—you don't want to move your hips.
   • Balance Board - In you have a balance board or ball, standing on this will help train your abs. If need be, practice standing on one foot on a sturdy floor first. When you use the balance board, make sure that the blue, rounded side is facing up. Put your hands on your hips or relax them at your sides. Keep your abs tightened and your spine straight. Step one leg to the center and lift the other in the air. Do the same with the other leg. [6]
   • Stability Ball Knee Tuck - If you have a stability ball, this is another exercise that can help you accomplish your goal of tight abs. Sit on the ball with your legs in front of you and your feet flat on the ground. Rest your hands on the ball for support. Then, lean back slightly (from your hips, not your upper back). Lift and extend your right leg at the same time. Pull your knee up and toward your chest as you pull your torso forward from the hips. Do the same in reverse to get back to starting position. Repeat with the left leg. [7]
6. Exercise your abs first. If you're adding ab exercises to your daily workout routine, do them first. You'll get the most out of your workout if you're not fatigued from doing other exercises.
7. Rest. Just like any muscle, your abs need time to recover between workouts. Working them too much will not give them the time to rebuild, and you're less likely to get the desired result.
8. Learn to breathe. Even if you don't have time to work out, you can give your abs a little exercise by breathing. Place your hand on your stomach and feel your muscles tighten. Be sure not to suck in or push out very much—breathing should still be easy and even.
9. Be conscious of your posture. Even something as simple as keeping a good posture will help strengthen your core. While this alone will not give you tight abs, every little bit helps.
10. Don't get discouraged. The older you get, the more difficult it will be to get a six pack. Women also have a hard time getting six packs, because their bodies store more fat than men's bodies [8]. Men also tend to lose weight faster with the same amount of exercise. Don't get obsessed with the idea of a six pack—losing that much weight may even interrupt a woman's menstrual cycle.

Tips

• Make sure to drink plenty of liquids. Staying hydrated will help you to lose weight. Remember, caffeine dehydrates you. If you're going to drink coffee, make sure to drink extra water to make up for it.
• Don't expect immediate results. It will probably take at least up to six weeks for you to see definitive results.
• Don't be discouraged if you happen to step on a scale, and you weigh more than you did before. You wanted abs, right? Muscle weighs more than fat.

Warnings

• Don't start off working harder than you're capable of. It could injure you, plus you will just get burnt out.
• Stay hydrated. The fee for not doing this is expensive, as you could end up in the hospital

Things You'll Need

• An open space
• Comfy clothes
• Music (optional, but helpful)

Sources and Citations

1. ↑ http://www.medicinenet.com/script/main/art.asp?articlekey=52413
2. ↑ http://life.gaiam.com/article/8-insider-tips-tighter-abs
3. ↑ http://www.fyiliving.com/research/most-effective-exercises-for-tight-abs/
4. ↑ http://www.medicinenet.com/script/main/art.asp?articlekey=52413&page=2
5. ↑ http://www.livestrong.com/article/72824-exercise-tight-abs/
6. ↑ http://www.livestrong.com/article/101225-abdominal-exercises-flat-stomach-tight/
7. ↑ http://www.oxygenmag.com/Training/Articles/Your-Tight-Abs-Solution.aspx
8. ↑ http://www.medicinenet.com/script/main/art.asp?articlekey=52413

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