To get rock hard abs get on a solid six pack abs diet. Also you need to do the right exercises.
Forget about doing hundreds of crunches on floor each day. Instead focus your efforts on six pack abs exercises like reverse crunches.
These are done by laying on the floor with your legs up in the air and your knees bent at 90 degrees. Then bring them back to your chest and forward again. That is one rep. Do about 2 sets of 12-15 reps. This is an ideal rep range for beginners.
Another great exercise is hanging knee raises. Do these by hanging onto a bar with your body straight. Then lift your knees up to your chest and back down without singing.
As far as your diet goes you should be focusing on eating clean foods. Natural foods like lean meats, nuts, beans, fruits, and vegetables should be consumed frequently. Eat 5-6 times a day.
Just do not overdo it. Have some junk food sometimes. Eat healthy foods 90% of the time and then you can have whatever junk food you want for the other 10%. By having it in moderation you will keep your body guessing and actually burn more fat especially around the belly.
Doing six pack abs exercises is not the only way to get six pack abs believe it or not. Also do compound exercises. Some of the most effective exercises for building muscle and burning fat are chest presses, squats, rows, lunges, and deadlifts. They work most of your body since it must move altogether to do it effectively.
