text: how do i get rock hard abs without going to a gym ?? have a sendentary job and work for about 12-14 hrs a day.... no time to go to a gym. i've got a paunch that i want to loose. sit-ups, 20 sets, 3 reps. i.e. 20 sit-ups, 1 min break, 20 sit-ups, i min break, 20 sit-ups, 1 min break. but if you have a fat tum, you'll need to lose weight first, for which i recommend eating less.