Do you want rock hard abs but don't know how to get them then your prayers will be answered right now. The abs have to be trained a little more complexed then the other muscles they have to be trained intense with less breaks in order to work.

Training The Abs

Here is a workout that is once a week that should get your abs in good condision but it takes about 3-5 months to get them rock hard. Now onto the program.

20 minutes cardio
situps 3x60
crunches 3x100
twisted crunches 3x50
Inclined situps 3x50 Roman chair crunches 3x30

The reason why you do cardio is because you trying to burn the layer of fat around your stomach muscles. And one more thing nutrition on days that you train your abs try to eat low in fat. Well that is it. Train those abs hard.

Thanks,

slackerwacker@msn.com