How to make abs?

kwirky112

Could anyone offer advice on how to go about ending up with abs like the image below? My guess would be that it is not done simply by crunches or sit ups. Or is it?

jesiann2014

Ok I just want to know WHERE did you get my picture???
lol
But really, I've seen the best results from beginning a progressive weight lifting program. And not just the abs.

RGv2

Lowering your overall BF% through moderate caloric deficit, cardio if you like it, and a progressive lifting program.........and where some of us fall short, genes.

kwirky112

When you mention weight lifting, do you refer to 'target' exercises?

splashtree5

There's an entire training session for abs, almost an hour you find it on YouTube and is great, twice per week is good plus weigh lifting

MeanderingMammal

kwirky110 wrote: »

When you mention weight lifting, do you refer to 'target' exercises?

Resistance training in conjunction with a calorie deficit will help to reduce the body fat percentage. So will weight bearing CV work but the rate of improvement will be much lower.

A whole body programme like New Rules of Lifting for Women will help. To be honest about focussed exercise is probably least useful to you.

Capt_Apollo

it is almost entirely about your food. i'd say if your goal is abs, it's 90% about how much you eat, and how you eat. choose healthy foods, avoid a lot of sodium and alcohol, and be patient. it can take a year to get a tummy like that, depending on your starting point.

brdnw

I think there's 2 important parts to it.

1. You need to have a low body fat percentage, your abs don't show if fat is covering it. Which by your picture you don't have that issue.

2. I think you should do specific core excercises. I do abs every 2 days and everything i've read has really endorsed doing hanging pikes and wipers (if you can't do hanging pike just do a hanging leg raise and if you can't do that do knee raises). These really engage your core and can be challenging, also you should do some weighted ab excercises, so they're a muscle and you should progress it like a muscle and not just do body weight excercises.

To me you should never do crunches, situps or planks. They'll all progress you but i think they're much more beginner oriented and there are superior options.

I'm not mr. joe-8-pack, but i've progressed a bit and have developed a strong core doing this and my abs show and i have 15% bodyfat (well per my scale), but 15% isn't very lean for abs (though i'm tryign to lean down more).

j3nn75

I don't use weights, I do planks and have a great ab workout I like to use, then I do other bodyweight exercises. If I wanted to be stricter on my diet I'm sure they'd be more define, but I choose to eat want I want in moderation!

j3nn75

Also takes time, so don't expect immediate results.

sun_fish

This is a great post:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1