5 Effective Exercises to Get a Hard Abdomen

27 December, 2019
Do have firm abs you must follow an exercise routine as well as maintain a balanced diet and, above all else, have a determined mental attitude.

Are you not sure what to do about your sagging stomach? Your abdomen is, without a doubt, one of the most difficult places to get rid of fat.

However, the main reason why people don’t see results has nothing to do with their diet or exercise routine. These are obviously part of the process, but the most important aspect when it comes to getting a hard abdomen is one’s mental attitude.

Focus on a goal

The first thing you have to do is:

  • Decide. What is it that you want and what do you have to do to achieve it?
  • Reassure yourself and reiterate that you’re ready to do it.
  • Establish goals that you want to reach.
  • Look to the future, visualize yourself achieving your goals. Believe in yourself.
  • Stop procrastinating! It’s time to start…

What should I eat?

What should I eat?

Seeing thousands of diets online, in magazines, and hearing about them from friends is nothing new. The problem with these diets is that the majority of them lack macronutrients, meaning: proteins, carbohydrates and fats. Because of this, the body starts to experience deficiencies.

What happens is that the person loses weight very quickly because they’ve used up all of the glycogen deposits in their muscles. These are the carbohydrates that are found in the muscular structure. Consequently, they weigh less, but their muscles will be flat and weak and they won’t have a hard abdomen.

Would you like to avoid this? Of course!

Today, we’ll talk about the foods that you should include in your diet:

  • Eggs: Eggs are an excellent source of protein. Thanks to their Lucein content, they strengthen your muscles.
  • Bananas: their high levels of potassium contribute to the nerve impulses in the muscles.
  • Oats: Oats are ideal for breakfast. They provide proteins to start your day with as well as vitamins and carbohydrates.
  • Spinach: contains calcium and nitrates, which favor the contraction and firmness of muscles.
  • Red meat: Red meat is rich in proteins, iron, zinc and contains B vitamins that help with muscle functions.
  • White tea: THis tea has chemical substances called polyphenols that function like antioxidants and help to mark the muscle.
  • Cashews: When consumed in small portions, this nut generally improves the body’s functions. It contains magnesium, zinc, phosphorus, calcium and potassium.

Don’t miss: How to turn fat into muscle


1. Complete crunches

  • First, lay on the floor or a bench.
  • Then, bend your knees and put your hands under your head.
  • It’s important to keep your elbows out.
  • As for your head, it should be in a neutral position, leaving space between your chin and chest.
  • Now, lift your torso up without putting pressure on your chin. You will feel a contraction in your abdominal muscles. Then, raise your shoulders from the floor.
  • Return to the starting position and repeat.
  • Do 4 sets of 10 repetitions.

2. Side Plank

Exercises to get a hard abdomen

  • To start, lay on your side.
  • Then, put the palm of your hand on the floor.
  • Do the same with the foot that is closest to the floor.
  • You have to form a triangle position in order to lift yourself up without bending your hips.
  • Maintain this position for 30 seconds.
  • Repeat this process on the opposite side.

3. Hip turns

  • First, lay on the floor.
  • Then, sit up so that your legs are still bent.
  • Put your arms back behind you with your palms on the floor.
  • Then, move your legs from one side to another like windshield wipers. Your knees should touch the ground every time.
  • Do 4 sets of 20 repetitions.

4. Hip lifts

Hip lifts

  • First, lay down on the floor or a bench.
  • Then, lift your legs (without bending) to a 90 degree angle.
  • Now, lower your legs slowly and then lift them back up without letting your head come up.
  • Do 4 sets of 10 repetitions.

5. Elevated hip extensions

  • To start, look for a firm wall and put your back against it.
  • Then, put your hands on the floor and, little by little, bring your legs up to the wall.
  • Now, bend your knees against your chest and return as if you were giving the wall a kick.
  • Do the same with your other leg.
  • Do 4 sets of 10 repetitions with each leg.

So, when will you start?

  • Lee Hooper, Asmaa Abdelhamid, Helen J. Moore, Wayne Douthwaite, C. Murray Skeaff, Carolyn D. Summerbell. 2012. Effect of reducing total fat intake on body weight: systematic review and meta-analysis of randomised controlled trials and cohort studies. BMJ. https://www.bmj.com/content/345/bmj.e7666
  • Pingitore, A., Lima, G. P., Mastorci, F., Quinones, A., Iervasi, G., & Vassalle, C. (2015). Exercise and oxidative stress: potential effects of antioxidant dietary strategies in sports. Nutrition (Burbank, Los Angeles County, Calif.), 31(7-8), 916–922. https://doi.org/10.1016/j.nut.2015.02.005
  • R P Heaney, C M Weaver, R R Recker. 1988. Calcium absorbability from spinach. The American Journal of Clinical Nutrition. https://doi.org/10.1093/ajcn/47.4.707
  • Paul J. Arciero, Christopher L. Gentile,Roger Martin-Pressman, Michael J. Ormsbee, Meghan Everett, Lauren Zwicky and Christine A. Steele. 2006. Increased Dietary Protein and Combined High Intensity Aerobic and Resistance Exercise Improves Body Fat Distribution and Cardiovascular Risk Factors. International Journal of Sport Nutrition and Exercise Metabolism. https://journals.humankinetics.com/view/journals/ijsnem/16/4/article-p373.xml
  • K. P. Sampath Kumar; Debjit Bhowmik; S. Duraivel; M. Umadevi. 2012. Traditional and Medicinal Uses of Banana. Journal of Pharmacognosy and Phytochemistry. https://www.phytojournal.com/vol1Issue3/Issue_sept_2012/9.1.pdf
  • Kathleen M. Zelman. Good Eggs: For Nutrition, They’re Hard to Beat. WebMD. https://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#1