I was wondering what the best method is for obtaining beautiful abs, washboard abs that is?

Question

Is there a quick and sure way to do this?

Answer 1

The answer for me is simple. No, there is not a quick way to this. Yes, there is a sure way to do this.

Do not get too complicated. I would suggest that you train yourself for the first year with the standard crunch. The standard crunch is definitely an extremely powerful exercise not to be neglected.

Answer 2

The short answer is no, it's one of the hardest things to do.  The amount of time it will take to develop washboard abs depends on your current body type and how you mix diet and exercise moving forward.  Here are a few tips:

Diet:

1. Eat 5-6 smaller meals per day (this increases your metabolism)

2. Stop eating refined carbohydrates such as white bread, rice and pasta

3. Severely limit your sugar intake

4. Eat lots of vegetables and lean protein sources such as chicken and turkey breast

Exercise:

1. Do 30-60 minutes of cardio at least 5 days per week

2. Mix in some abdominal and core training 3x per week.  Here are some great exercises:

1. Plank

Lie down on your stomach and lift your body off the floor, resting your weight on your forearms (elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching your back) and hold for as long as possible.

2. Pushup plank

Similar to the plank, except that you are in a pushup position, resting your weight on your hands and toes and holding as long as possible.

3. Ball roll-ins

Place your hands on the ground and your feet on top of a Swiss ball. Bend at the knees and roll the ball toward your chest. Hold this position and roll the ball back out.

4. Side bridge

Lying on your side, prop yourself on one elbow, forearm on floor and perpendicular to your body. Then raise your hip up off the floor to achieve a straight line from armpit to ankle, with only elbow and side of foot touching the ground. Hold for as long as possible on each side.

5. V hold

Lie on your back and bend at the waist as you extend your legs and arms into the air to form a “V.” Hold the position for as long as possible.

6. Twisting crunch

Get into a crunch position, then raise your body up into a crunch and twist from side to side.

7. Lying windmills

Lie on your back with your arms as your sides and raise your legs until they are perpendicular to the floor. Slowly lower your legs to one side as low as you can while maintaining complete shoulder and back contact with the floor. Bring your legs back up to center and lower them to the other side.

8. Supermans

Lie down on your stomach and raise your torso off the floor with your arms extended in front of you and feet raised up. Hold the position as long as possible.

9. Swiss ball plank

Place your feet on the ball with your forearms on the ground and hold the position for as long as possible.

10. Glute pushup

Lie on your back with your feet resting on top of a Swiss ball. Raise your butt off the floor, pushing your body up as high as possible. Hold for as long as you can.