Get rock hard abs like any actor
You should first start with Static Stretching to avoid injury. Yoga positions fall between the two categories of “dynamic” warm-up type movements and “static” held postures. Those postures that allow you to ease into greater range of motion as your core temperature increases movement. Ham string stretch is a great static stretch, There are two primary ways to do the seated hamstring stretch (1) split your legs apart like I do in the photo above, or (2) you can bend one leg and keep the other extended straight in front of you. It looks a little like the butterfly stretch below, but one leg is extended forward and the bent leg is against the ground. Both stretches are a great way to stretch your hamstrings. Butterfly Groin Stretch is good, The closer you put your feet to your body, the more intense the stretch will be. Any other stretches that work your core are good. Like planks or moving your hips.
- Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
- Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
- Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
- Switch sides, bringing the left elbow towards the right knee.
- Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps
Captains Chair Leg Raise
- Stand on the chair and grip handholds to stabilize your upper body.
- Press your back against the pad and keep the shoulders relaxed.
- Bend the knees and contract the abs to lift the knees to hip level.
- Try not to arch the back or swing the legs up.
- Slowly lower back down and repeat for 1-3 sets of 12-16 reps.
- The captain's chair leg raise, usually available in most gyms, works the rectus abdominis as well as the obliques.
- Lie on the floor and place hands on the floor or behind the head.
- Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
- Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
- Lower and repeat for 1-3 sets of 12-16 reps.
- It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
Pamper the muscles you've just worked by stretching for 5 minutes. Then, for 5 minutes, slide sore body parts over a foam roller. Finally, try a contrast shower -- alternate between 3 minutes of hot and one minute of cold. Why? Cold-water shots slow your metabolism and take down swelling to lessen the likelihood of soreness overload.
One part of getting abs is a good diet, having a good diet will allow you to lose fat which will help you have your abdominal muscles to be seen easier!