Rock Hard Abs in 30 Days

Get those rock hard abs you always dreamed of. Just follow these easy steps and be on your way to a flat belly and sexy abs.

Instructions:

1.
Step 1

      Step 1- Diet. Dieting is the single most important part of getting flat abs. Consume a low fat, low carbohydrate diet, that is high in protein. If you must eat fats, stay away from saturated fats as these are the enemy. If youmust eat carbs, eat them early so your body has time to burn them up. Drink lots of water and avoid alcohol and excessive sugars. Try and eat every few hours if possible, but do not eat after 8pm unless dire hunger occurs, if so eat something extremely healthy. Lastly, control your portion sizes to a handful size serving when it comes to carbs and fats.
   2.
      Step 2

      Step2- Exercise. Before worrying about the ab exercsies, lets focus on cardio. Cardio is important because it gets the metabollic rate high and keeps it there for the rest of the day assuming we don't nap after we workout or gorge ourselves full of junk. Take a 20-30 minute brisk walk, jog, or run before beginning any ab exercises. Feel free to go longer than this, just don not over do it.
   3.
      Step 3

      Step3- Ab Exercise #1. First, is the elevated leg ab crunch. Lie on the floor with your legs slightly bent at the knees and slowly bring your shoulder blades of the floor while keeping your head still and in a lying position. The bulk of the move should be felt in the abs and if done right the head is in line with the spine slightly elevated off the ground. Try and do at least 50 a day, increase duration as needed.
   4.
      Step 4

      Step4- Ab Exercise #2. Much like the previous step, put your legs in the air, slightly bent, except this time put one ankle over the other in the air. Then, as you perform the crunch twist your torso to the side to work your obliques. You should feel the burn on your sides. After a few sets switch the putting the other ankle over the other leg. Try and do at least 50 a day, increase duration as needed.
   5.
      Step 5

Step5- Plank move. Lie down on your side and put all your weight on your forearm and elbow. Raise your body off the ground and begin doing side push ups but never let your torso sag or hit the ground. An alternate excercise is to hold your bodies weight upright with the weight distributed between your forearm and feet(which are sideways and on top of one another). After a short while you will feel the burn, this is good. Change sides after each set and increase the duration of the exercise as needed.

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