Six Pack Abs

Many people set out on a quest to get ribbed abs, but most of us usually give up long before we get there. This is mostly due to the reason that many of us are unaware of the right methods as how to get ripped abs. Many people are under the impression that long hours in the gym and adequate amounts of crunches are enough to get ripped abs, but unfortunately, this alone isn’t the way to get six pack abs.

You can sweat it out for hours in the gym but you may still be unable to get the body you have always wanted. In this article, we discuss some golden tips that are sure to help you get those washboard abs in no time.

Tip #1. The most important thing you need to concentrate on is your diet. You should make proper alterations in your regular diet, make sure that it contains very less cholesterol and try to avoid fried food as much as you can. Also, it is a good idea to remove all fattening substances from your diet.

Tip #2. Most people think that crunches are a sure shot way to getting ripped abs. Unfortunately, people are unaware that this exercise puts strain on the neck as well as the back, which can have negative effects on your health in the long run.

Tip #3. People feel weighted exercises can help get washboard abs. The truth is that weighted exercises can never lead to abs; they can only work for muscles in your chest and thighs. You need to realize that your abs cannot grow; you just need to sculpt them to get the desired figure. And to sculpt your abs, all you need to do is follow the right diet.

Tip #4. Do you feel that you need to stay in the gym all day or that you need to train for hours to get ripped abs? Well, let me tell you, that this not true. Training for longer does not guarantee a sculpted body within minutes. To get the body you have always dreamed of, concentrate on short workouts. Do not exercise for more than 20 minutes every session to develop your abs.

Tip #5. If you want washboard abs, you need to hold the French fries. You should put a stop to fattening meals due to the fact that you are working out. It is a good idea to perform cardio on an empty stomach. This way your body is able to burn body fat for fuel and not the carbohydrates that you just consumed.

Tip #6. It is important for you to alter your diet but that does not mean you have to follow a very strict diet. Simple alterations like leaving out sugar, calories, fat etc. from your diet can help you get one step closer to the chiseled body you have dreamed of. Also, check that your diet is rich in protein. Make sure to exercise regularly and remember to consume lots of water.

To simply put it, a proper diet and regular exercise can help you achieve a chiseled and sculpted body in no time. But you need to remember that that the first and foremost step towards a better body is to focus on your goals and to commit to them. Keep yourself motivated and eat healthy, avoiding bad eating habits.

Hopefully, this article showed you how to get ripped abs quickly and effectively. Do try them out and discover the six pack abs that you’ve always dreamed of.

Shukri Sudin
http://www.articlesbase.com/health-articles/how-to-get-ripped-abs-fast-6-golden-tips-637095.html

Quite a few people have have come to realize that ab exercises are not very adequate when it comes time to getting ripped abs. Not only that, these time wasting exercises such as sit-ups and crunches that we see many people do continuously at the gym are not the best in burning stomach fat. The true way to burn the fat on the stomach is through the right exercises and diet. A strong positive mind and good muscle sculpting workouts are needed as well in order to go through the process and win.

As a matter of fact you need a whole body exercise in order to lower your body fat percentage. Exercises such as barbell lifts and dumbbell swings are what you need. You should also include cardio training in order to accelerate your body’s metabolism. A quick interval of cardio training would be to sprint for 30 seconds then jogging slowly for 1 minute. The process needs to be duplicated for about 10 minutes. It is an excellent way to boost your body metabolism.

Needless to say if you want to get ripped abs, you will need to start blocking fats from being added onto your stomach area. You can do that by following and eating a more healthy diet. Try increasing the protein intake in your diet with healthy carbohydrates like vegetables and fruits. You should also have six to eight glasses of water throughout the day since the water will help the body eliminate and get rid of accumulated toxins.

Exercises that are well advised for the body in order to lose the fat in the mid-section are, squats, deadlifts, chinups, pushups, pullups, rows, etc. You have to keep in mind that nobody gets ripped abs in 2 or 3 weeks. If you have quite a bit of stomach fat to burn, start slowly and keep a log of the exercises you are doing and also the cardio process. Remember that you have to enjoy doing the exercises, therefore enjoying the process. It doesn’t matter really how long it will take. What is important is the nice compliments that you will get from friends for your efforts.

What is important is that the speed of results you’ll get have a a lot to do with the diet and the muscle sculpting exercises program that you’d design. It’s doesn’t have to be the latest abs program designed by a fitness guru, just watch your diet and make sure that you are eating protein and carbohydrate in the form of fruits and vegetables and stay away from junk food. The nice thing nowaday is that you can still go to your local restaurants and eat healthy since most places have a health food section where you will find salad, fruits and vegetables, chicken, fish and more.

Pablo
http://www.articlesbase.com/fitness-articles/how-to-get-fully-ripped-abs-the-fast-way-1255989.html

Right so im 15, and i really want to get a six pack and upper chest muscle. What do i need to do to get one & any videos/pictures feel free to leave links for me. Thaanks

Try this website

http://www.muscleandstrength.com/

If you’re looking for some easy ways to get ripped abs fast with your current training program, forget the misconception that you need to spend hours working just on your abs.  This is a mistake many bodybuilders – experienced and inexperienced alike – make.

When you are doing squats, bench presses, deadlifts, and lunges, you are still using your abs intensely.  If your abs weren’t working, you’d feel unstable and probably injure yourself.  The ab muscles are the core of your body’s strength; they will be called on for every weight lifting exercise, which is why proper form is so important.

Probably the most important factor of having ripped abs is having a low enough body fat percentage so that they can be clearly visible.  If your body fat is above 10%, you might have great ab muscles, but you still won’t see them in the mirror because there is a layer of fat covering them.

This means you need to up your metabolic rate.  Fortunately, weight training exercises are one of the most effective ways to do this.  Some weight lifting exercise will up your metabolism more than others, though; heavy squats will be more effective than bicep curls.

Another thing to keep in mind is that ripped abs and strong abs can be veery different.  If you do a lot of weighted ab exercises, you may end up causing your ab muscles to grow larger, which would give you the appearance of having a wider waist.  If your body fat level is not low enough, you’ll just end up looking fatter in your middle.

If you want to avoid that and focus on easy ways to get ripped abs fast, your first goal should be getting a low enough body fat level to have your abs show.  Diet is a big factor in this, so it’s wise to consult a personal trainer or nutritionist if you have the funds; if not, consider a diet book or program that will show you how to eat clean and lose body fat.

Shane
http://www.articlesbase.com/men’s-health-articles/a-few-easy-ways-to-get-ripped-abs-fast-1213894.html

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suresh Gowrugolla
http://www.articlesbase.com/weight-loss-articles/fat-loss-4-idiots-check-can-you-dig-up-emphatically-abs-by-calorie-shifting-1079613.html

Im 14 and I do 25 curl ups 5 times a day/week. How long will it take until I get some sort of abs. Is there any other stuff I can do to make it go faster? better exercises? Thanks.
Im 14 and I do 25 curl ups 5 times a week. I way like 110 lbs, Im not really fat. How long will it take until I get some sort of abs. Is there any other stuff I can do to make it go faster? better exercises? Thanks.

well. your details give nothing of anything really.
just that your 14 and you can do 25 curl ups…
i dont know weight, body fat %
nothing…
so i’ll just tell you that the basis of getting ABS is by lowering your body fat percentage, now that doesnt mean lose weight, that just means lose fat. and work out your midsection.

Depending on your weight i could give you more details and more structure, and an actual time to do that.

Im 14 and I do 25 curl ups 5 times a day/week. How long will it take until I get some sort of abs. Is there any other stuff I can do to make it go faster? better exercises? Thanks.
Im 14 and I do 25 curl ups 5 times a week. I way like 110 lbs, Im not really fat. How long will it take until I get some sort of abs. Is there any other stuff I can do to make it go faster? better exercises? Thanks.

well. your details give nothing of anything really.
just that your 14 and you can do 25 curl ups…
i dont know weight, body fat %
nothing…
so i’ll just tell you that the basis of getting ABS is by lowering your body fat percentage, now that doesnt mean lose weight, that just means lose fat. and work out your midsection.

Depending on your weight i could give you more details and more structure, and an actual time to do that.

One of the most overlooked and important aspects about getting ripped abs for women is having the proper motivation. To many times women focus on the wrong things, worrying to much about which workout to use and which diet to follow. By maintaining focus on your goals and the reasons why you want a set of firm abs you will better see that goal met.

For those women aren’t willing to make the proper sacrifices and make the necessary changes in their lifestyles getting that flat trim stomach may be nothing more then a dream. The reason for this is simple; much like anything in life if you wish to succeed you need to give forth the proper effort.

If you are a woman looking to get ripped abs what is your motivation. Is it a trim sexy body? Are you trying to improve your overall health? Only you can answer that question but whatever your reasons you need to use these to keep motivated to reach your goal. If you understand what a set of strong abs will do for you and you know why you want them it is much easier to stick with your healthy diet and exercise routine.

Ultimately this is what will tax your motivation the most because eating a healthy diet and exercising regularly is the only way to get a set of ripped abs for both women and men. It is so easy to just say the heck with it and go back to your old ways because it does take work to meet this goal.

There is no shortcut to a tight stomach regardless of the claims made by all those infomercials you see on TV. Do not get fooled by the hype that the latest fat burning pill or ab lounge rocker machine promise. The motivation to change the way you look and feel about yourself comes from within, not from the promise of some huckster on TV.

The point is that ripped abs for women requires you to change not only your way of thinking but many of those habits that are detrimental to your goal. If you stay focused on what you want and concentrate on those things that will get you there, namely hard work and healthy lifestyle choices you will soon have the set of abs you’ve always wanted.

Andrew Bicknell
http://www.articlesbase.com/fitness-articles/the-truth-about-ripped-abs-for-women-678852.html

One of the most overlooked and important aspects about getting ripped abs for women is having the proper motivation. To many times women focus on the wrong things, worrying to much about which workout to use and which diet to follow. By maintaining focus on your goals and the reasons why you want a set of firm abs you will better see that goal met.

For those women aren’t willing to make the proper sacrifices and make the necessary changes in their lifestyles getting that flat trim stomach may be nothing more then a dream. The reason for this is simple; much like anything in life if you wish to succeed you need to give forth the proper effort.

If you are a woman looking to get ripped abs what is your motivation. Is it a trim sexy body? Are you trying to improve your overall health? Only you can answer that question but whatever your reasons you need to use these to keep motivated to reach your goal. If you understand what a set of strong abs will do for you and you know why you want them it is much easier to stick with your healthy diet and exercise routine.

Ultimately this is what will tax your motivation the most because eating a healthy diet and exercising regularly is the only way to get a set of ripped abs for both women and men. It is so easy to just say the heck with it and go back to your old ways because it does take work to meet this goal.

There is no shortcut to a tight stomach regardless of the claims made by all those infomercials you see on TV. Do not get fooled by the hype that the latest fat burning pill or ab lounge rocker machine promise. The motivation to change the way you look and feel about yourself comes from within, not from the promise of some huckster on TV.

The point is that ripped abs for women requires you to change not only your way of thinking but many of those habits that are detrimental to your goal. If you stay focused on what you want and concentrate on those things that will get you there, namely hard work and healthy lifestyle choices you will soon have the set of abs you’ve always wanted.

Andrew Bicknell
http://www.articlesbase.com/fitness-articles/the-truth-about-ripped-abs-for-women-678852.html

If you’re looking for some easy ways to get ripped abs fast with your current training program, forget the misconception that you need to spend hours working just on your abs.  This is a mistake many bodybuilders – experienced and inexperienced alike – make.

When you are doing squats, bench presses, deadlifts, and lunges, you are still using your abs intensely.  If your abs weren’t working, you’d feel unstable and probably injure yourself.  The ab muscles are the core of your body’s strength; they will be called on for every weight lifting exercise, which is why proper form is so important.

Probably the most important factor of having ripped abs is having a low enough body fat percentage so that they can be clearly visible.  If your body fat is above 10%, you might have great ab muscles, but you still won’t see them in the mirror because there is a layer of fat covering them.

This means you need to up your metabolic rate.  Fortunately, weight training exercises are one of the most effective ways to do this.  Some weight lifting exercise will up your metabolism more than others, though; heavy squats will be more effective than bicep curls.

Another thing to keep in mind is that ripped abs and strong abs can be veery different.  If you do a lot of weighted ab exercises, you may end up causing your ab muscles to grow larger, which would give you the appearance of having a wider waist.  If your body fat level is not low enough, you’ll just end up looking fatter in your middle.

If you want to avoid that and focus on easy ways to get ripped abs fast, your first goal should be getting a low enough body fat level to have your abs show.  Diet is a big factor in this, so it’s wise to consult a personal trainer or nutritionist if you have the funds; if not, consider a diet book or program that will show you how to eat clean and lose body fat.

Shane
http://www.articlesbase.com/men’s-health-articles/a-few-easy-ways-to-get-ripped-abs-fast-1213894.html

If you are trying to figure out how to get ripped abs in less than 30 days, you really do have a very strong sense of imagination and fantasy.

I was just kidding about that you really do need to understand true facts. I can easily explain how to get ripped abs in less than 30 days but it also depends on your current status as well.

For a male with a body fat percentage of 12-14% or a female with a bodyfat percentage of 18-21%, getting ripped abs in 30 days is no biggie, but if you have a body fat beyond this level, you really do need to work longer to get ripped abs.

No matter how fast you need to get those ripped abs, I am going to give you a step by step system that anybody can follow as long as they want to get those ripped abs in the fastest time possible.

Step 1

Commit and Focus.

This may sound lame to you but committing yourself to get ripped abs within 30 days by writing it down somewhere in BIG letters will keep you focused in helping you avoid drifting away from unwanted desires to skip a workout or cheat in your diet.

Step 2

Clean Your Diet.

If you really badly want to get ripped abs in the fastest time possible, then this is the key to your success. If your diet is clean, your fat will smoothly slide off leaving a lean and ripped body that will turn heads.

In order to clean your diet, you need to change your entire view of what diet actually is. Instead going in to why and the reasons, I will tell you exactly what to do.

Eat 5-6 short meals a day every 2.5 to 3.5 hours. Don’t keep your body starving beyond 3.5 hours, or your body will slow down your metabolism which means your body will start storing fat instead of burning.

Eat one portion of lean protein in every meal. Eat two portions of high fiber carbs with glycemic index of less than 50 in every meal. Eat a handful of nuts like almonds and walnuts because healthy fats are important to speed up your fat burning process.

These changes make an 80% contribution to helping you get ripped abs really fast. Ever heard of the saying, “Abs are made in the kitchen”?

It’s time you start believing it because it is so very true.

Step 3

Muscle Building Exercises

Do not worry about bulking up because that will only happen if you increase your calorie intake way beyond your maintenance level. In order to get ripped abs within 30 days, you need to focus on building as much muscle as you can within this short period of time. This goes for those who have a very high bodyfat percentage as well.

By focusing on building as much muscle as you can in less time, your body will have to keep working hard to maintain that muscle mass, which leads your body to burn more and more calories for energy to rebuild the damaged muscle tissue from the workouts while at the same time trying to maintain the muscle mass you already have.

What does this mean? Calorie expenditure is way higher than Calorie input which leads to FAT LOSS!

In order to focus on rapid muscle growth, you need to choose compound exercises that work the major muscles in your body like the Back, Legs and your Chest. When you perform such compound exercises, your body uses smaller muscles for stability and strength, which means you work a lot of muscles groups for each exercise.

Recommended exercises:

Squats
Pushups
Pullups
Chinups
Rows
Deadlifts
Chest Presses

There you go! You have now discovered how to get ripped abs in the fastest time you could possibly imagine.

Abi Shaan
http://www.articlesbase.com/weight-loss-articles/how-to-get-ripped-abs-in-30-days-383838.html

If you are trying to figure out how to get ripped abs in less than 30 days, you really do have a very strong sense of imagination and fantasy.

I was just kidding about that you really do need to understand true facts. I can easily explain how to get ripped abs in less than 30 days but it also depends on your current status as well.

For a male with a body fat percentage of 12-14% or a female with a bodyfat percentage of 18-21%, getting ripped abs in 30 days is no biggie, but if you have a body fat beyond this level, you really do need to work longer to get ripped abs.

No matter how fast you need to get those ripped abs, I am going to give you a step by step system that anybody can follow as long as they want to get those ripped abs in the fastest time possible.

Step 1

Commit and Focus.

This may sound lame to you but committing yourself to get ripped abs within 30 days by writing it down somewhere in BIG letters will keep you focused in helping you avoid drifting away from unwanted desires to skip a workout or cheat in your diet.

Step 2

Clean Your Diet.

If you really badly want to get ripped abs in the fastest time possible, then this is the key to your success. If your diet is clean, your fat will smoothly slide off leaving a lean and ripped body that will turn heads.

In order to clean your diet, you need to change your entire view of what diet actually is. Instead going in to why and the reasons, I will tell you exactly what to do.

Eat 5-6 short meals a day every 2.5 to 3.5 hours. Don’t keep your body starving beyond 3.5 hours, or your body will slow down your metabolism which means your body will start storing fat instead of burning.

Eat one portion of lean protein in every meal. Eat two portions of high fiber carbs with glycemic index of less than 50 in every meal. Eat a handful of nuts like almonds and walnuts because healthy fats are important to speed up your fat burning process.

These changes make an 80% contribution to helping you get ripped abs really fast. Ever heard of the saying, “Abs are made in the kitchen”?

It’s time you start believing it because it is so very true.

Step 3

Muscle Building Exercises

Do not worry about bulking up because that will only happen if you increase your calorie intake way beyond your maintenance level. In order to get ripped abs within 30 days, you need to focus on building as much muscle as you can within this short period of time. This goes for those who have a very high bodyfat percentage as well.

By focusing on building as much muscle as you can in less time, your body will have to keep working hard to maintain that muscle mass, which leads your body to burn more and more calories for energy to rebuild the damaged muscle tissue from the workouts while at the same time trying to maintain the muscle mass you already have.

What does this mean? Calorie expenditure is way higher than Calorie input which leads to FAT LOSS!

In order to focus on rapid muscle growth, you need to choose compound exercises that work the major muscles in your body like the Back, Legs and your Chest. When you perform such compound exercises, your body uses smaller muscles for stability and strength, which means you work a lot of muscles groups for each exercise.

Recommended exercises:

Squats
Pushups
Pullups
Chinups
Rows
Deadlifts
Chest Presses

There you go! You have now discovered how to get ripped abs in the fastest time you could possibly imagine.

Abi Shaan
http://www.articlesbase.com/weight-loss-articles/how-to-get-ripped-abs-in-30-days-383838.html

I would like to know a easy way to get abs with out having a machine. Do crunches actually work? Please no stupid answers

Easy?-THERE IS NO EASY WAY. Lol Just Dedicate YourSelf To Working out And Probably Do Some Sports. I Started Getting My Abs When I Started Woking our Three Or So Years Back-I Played Football And All That Conditioning Really Helped. Main Thing Stay Focused On Acheviing Them-And When You Do Get Em Don’t Stop Working Out Cuz Some Poeple Do That.

I would like to know a easy way to get abs with out having a machine. Do crunches actually work? Please no stupid answers

Easy?-THERE IS NO EASY WAY. Lol Just Dedicate YourSelf To Working out And Probably Do Some Sports. I Started Getting My Abs When I Started Woking our Three Or So Years Back-I Played Football And All That Conditioning Really Helped. Main Thing Stay Focused On Acheviing Them-And When You Do Get Em Don’t Stop Working Out Cuz Some Poeple Do That.

Do you want your very own set of chiselled, ripped abs, but don’t have the willpower to stick to a diet? Well, you are in luck. In this article I’m going to explain to you how you can lose belly fat and get ripped abs eating absolutely anything you want, including junk food!

Before I start I want to clear up a common myth. We all have six pack abs right now. Problem is the majority of us can’t see them because they are covered by a layer of fat. This is why doing endless ab exercises don’t work. You will never see your abs until you lose all of your belly fat which is covering them up. Hence, this article will show you how to lose fat and reveal your ripped abs.

I know it sounds outrageous to recommend eating junk food to get ripped abs, so let me clarify. I don’t recommend eating nothing but junk food. That is obviously unhealthy. However, if you want to lose belly fat and get ripped abs you should eat junk food whenever you want.

4 reasons why…

1. HELPS KEEP OUR CRAVINGS IN CHECK

By allowing yourself to eat whatever you want, you are no longer depriving yourself of having anything. This goes a long way in keeping your cravings under control. Let’s face it, the reason why so many of us fail, is because our cravings become unbearable. Usually these cravings are for the foods that we are depriving ourselves from having.

So the key here is, to not deprive yourself of anything. Doing so only encourages your cravings to intensify, to the point that sooner or later, you will succumb to the pressure.

2. IT IS MUCH EASIER AND IT WORKS

The absolute bottom line to successfully losing your belly fat is to simply eat less food than you burn off. Pretty obvious I know, but it’s true. Forget the thinking that a certain food is making you fat, because it doesn’t. Too much food makes you fat!

A calorie is a calorie. There is no difference between a calorie from a carrot, and a calorie from a donut. It is all a form of energy that can be burnt off, or stored as fat if not used. Knowing this, wouldn’t it make sense to eat foods you enjoy? Wouldn’t this make losing fat a hell of a lot easier?

Let me ask you this. Why do you think people lose fat on all different kinds of diets? Because the one thing all these diets have in common is that there total calorie intake is usually less than we need a day. That’s all there is to it. However, the author pinpoints the success of his program down to his very own, special and unique manipulation of protein, carbs or fats, or avoiding this food, and only eating these foods.

So just remember, as long as you eat less calories than you burn off a day, you will lose belly fat and eventually will be sporting your very own ripped abs.

3. EAT HEALTHIER

Believe it or not, but allowing yourself to eat junk food can actually help you eat healthier. This is because it reduces our cravings for junk food. This will result in less binges on junk and may even reduce the amount of junk you actually eat!

I know from personal experience that I eat less junk now then when I was following those strict diets. Eating super strict for a few weeks created such unbearable cravings that I was always bingeing on junk food.

Now that I can eat whatever I want, my emotions are a lot more intact. If I crave something, I have it, but I don’t feel the urge to eat massive quantities of it to make up for weeks of deprivation. I also enjoy eating healthier now, but if I crave a piece of chocolate, you better believe I’ll have apiece. (If not, a week from now I might explode and eat 10 pieces!)

4. CONSISTENCY

You will never lose your excess belly fat and get ripped abs if you lack consistency. You need to able to stick to a program long enough to lose the amount of fat necessary to see your abs. The general rule of thumb is to lose 1-2 pounds of fat a week. Therefore if you need to lose 20 pounds, you want to be consistent for 10-20 weeks.

This is the reason why I recommend eating whatever you want. It will make it a lot more enjoyable, and a lot easier to maintain the consistency required. And contrary to what others may think, it does work. Isn’t it obvious, eat less food than you need and you will lose fat. Simple huh?

Luke Johnstone
http://www.articlesbase.com/weight-loss-articles/lose-belly-fat-and-get-ripped-abs-eating-junk-food-357997.html

am turning 13 in feb i need to know if i could get them or not and how

To lose weight and get abs effectively there are two things you have to do: Get rid of you existing fat, and develop some muscle in your abdominal region. You can accomplish both of these at the same time by doing the following:

For getting rid of your existing fat:

Do cardiovascular exercise 3-4 times a week at a moderate pace for 30 minutes. This does work for burning fat quickly and effectively. The key is to get in the fat burning zone and to do that you can’t over exert yourself during your cardio exercise. For instance if you choosing walking as your exercise, walk at a pace where you can still barely carry on a conversation. Not too hard, but not too easy. This is the fat burning zone where you’ll burn off your existing fat.

For diet, focus on cutting down on you heavy carbohydrate consumption, such as breads and pastas. Switch over to vegetables and some fruits. The heavy carbs raise insulin levels and will prevent you from burning off fat. Many people experience excellent results at losing weight simply by switching to vegetables over the heavy carbohydrates.

For getting your six pack abs:

This will require performing abdominal exercises which focus on developing the ab muscles completely. Both the upper abs and the lower abs, plus the side oblique muscles. There are a whole lot of different exercises you can do to hit all these areas, and quite frankly you can get caught up in weeks of trial and error trying to find the best one’s.

That’s why I recommend you simply get yourself on a ab program which has the best exercises all laid out, and all you have to do is follow it from day one. This way you cut straight to the chase and eliminate the weeks and weeks of trial and error most people go through. A good ab program will get you the six pack results as fast as possible. A formula that will help you get lean and build muscle you can visit www.MuscleAdvanceElite.com

Okay, so I’ll be going to California in about 6 weeks, and I really don’t wanna go there with a flabby belly…
So, I really need to know how to work my abs the best.
I already know about the whole "eating right thing", and its quite a hard concept to grasp for me.
Is there anything else?

jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.

at the moment i have abs but the only way to see them is if i tense. now people say loose weight and then you will see the all the time. but the only thing is when i poke my stomach its soft but when i tense its hard. does that mean i still have to gain abdominal muscle?

Need to do a bit more cardio and try adding a bit of weight to your ab routine to increse ab size..