Method 1 of 2: Building Ab Muscles

Method 1 of 2: Building Ab Muscles

4 Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor.

• For more of a challenge, use a parallel bar at a gym to raise yourself up using your arms as support and dangle your legs.
  
  • Easy: Just raise your knees to your chest. Keep your knees bent and your legs underneath your thighs.
  • Medium: Raise your legs to a horizontal position with your legs straight and outstretched. This helps firm up the lower abdomen.
  • Hard: If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or, hang from a pull up bar and raise your legs in front of you all the way up to the bar, keeping your legs straight.

5

Do static holds (planks). Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is also known as the plank, and it trains your core (including your abs) to hold the body in place. Hold this position for as long as possible.

• Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds.
• To perform the side static hold, roll onto one side of your body and lift into the same position as before. This time, only one arm will be on the ground, with the other arm pointed straight up the air and your non weight-bearing leg resting on your bottom leg. Once again, hold this for as long as possible.