Several body-weight exercises can help you develop a strong set of abs.
In baseball, you'll learn to hit a curveball faster if you spend as much time as possible in the batting cage facing a pitcher. When it comes to building your abs, however, the same approach isn't ideal. Although building a rock-hard set of abs might be at the peak of your fitness to-do list, getting the core you desire isn't just a matter of working out your abs every day during long, grueling sessions.
It's not exactly easy to sculpt a chiseled set of abs, but the exercises at your disposal to give you the core you desire are many. If you enjoy exercising at home, body-weight exercises such as crunches, situps, bicycle kicks and front planks target your abs. At the gym, you can hold free weights while performing crunches and situps, or use an ab crunch machine to give your abs a challenging workout.
Instead of trying to build your abs by exercising them daily, moderation is key. The general fitness guideline for adults is to include two days of strength training in your weekly workout regimen. Don't train your abs every day, as the muscles require time to recovery between workouts. The frequency you train your abs depends on your fitness level, but one or two days of rest between ab workouts is generally suitable.
Reps and Sets
If you're determined to make up for your off days by spending a considerable amount of time building your abs, don't rush to perform crunches in the triple digits. The American Council on Exercise recommends building your abs moderately; three sets of a maximum of 25 reps is generally sufficient. ACE warns if you're able to perform more ab exercises in a single session, it's possible you're performing the exercise with incorrect form.
On the days in which you're not working your abs, devote your workout time to aerobic exercises to burn the fat throughout your body, including around your belly. Unless you have a low amount of body fat, continuous ab exercises will build your abs but they won't be visible beneath the layer of fat. Aerobic exercises such as jogging, biking, swimming and jumping rope all burn calories at a high rate to help you eventually burn fat so that when you build your abs enough, they'll be visible.