Is there a quick fix to getting rock-hard abs?

Monday, May 18 2020 3:42 PM

How do you get a set of rock-hard abs everyone dreams about? Isn’t that the question we’re always asking ourselves (unless you are that person with the rock-hard abs). How do you get from flab to fab? Can you work abs every single day? The answer to that is yes you can but it is not going to give you the results you are hoping for. Your abs are of course muscles, but thin in comparison to other muscles in your body. Just like any other muscle, your abs need time to recover. It’s also not just about exercise. Diet plays a big part as well. But there are some things you can do to build your ab muscles and get them in shape!


It Starts in the Kitchen

Abs don’t just happen in the gym. You have to work on your diet too. Up your protein intake and cut out those added sugars and processed foods. Drink plenty of water and stop eating before 8pm, or at least two hours before you go to bed at night. We recommend at least 5-6 small meals a day to keep your metabolism up. If you do workout that day, consume protein within 30 minutes of your workout to help build muscle and recover.

Increase your Cardio

Cardio helps you burn fat, which in turn helps you lose weight. HIIT cardio is perfect for getting your heart rate in the fat-burning zone. Studies have shown that cardio exercises are very effective in reducing belly fat, which in turn can give you those abs you’ve been working hard for. Get some cardio in three to four times a week and you will see results.



The perfect abdominal and core exercises

Now that you’ve changed your diet and upped your cardio, it’s time to add in those perfect core exercises to create those abs. Like mentioned above, you don’t need to work your abs everyday to see results. It’s also good to switch it up, just like any other muscle group. One day you can do a workout with all body weight and the next day add some weights. Weights help thicken your abs, whereas the body weight exercises help shred and cut your abs up. The combination of both is vital to achieve the greatest results. You should be doing higher reps with the body weight exercises and lower reps with the weighted ab workouts.


Here’s some examples of exercises you can add in to your daily workouts:


  1. Plank: Learn how to do it properly and maintain a straight line from ears to toes. Hold it for 10 seconds and over time build up to 30, 45 or 60 seconds.
  2. Bicycle crunches: The bicycle crunch is another great core exercise that engages many muscles at once to help work the core in every possible way. Add this to your ab routine if you don't already do it.
  3. Crunches on an exercise ball: These days many people already have an exercise ball at home, so if you've got one give this exercise a try.

Add weights:

  1. Barbell Rollouts: Out of all the rollout variations, this one is a favorite. It taxes your abs quite a bit, and requires your core to be pretty strong without engaging your lower back. Try keeping your feet up—set your weight on your knees—so you don’t cheat by pulling with your legs.
  2. Weighted sit-ups: Hold the weight at your chest. Lay on your back, you can have your knees bent or straight out and sit-up with weight steady at the chest. For an added shoulder workout, lift weight up in the air in your seated position for a shoulder press.
  3. Weighted oblique standing crutches: Hold weights in either hand and crunch your obliques on either side. This is a great way to get an oblique workout without compromising your back.


There’s not a magic fix to getting rock hard abs. It takes dedication and hard work. Give yourself grace and keep moving! Don’t give up! You can do it and we can help!


©2021 Genesis Health Clubs