How to get abs?

Destinie589

I want a flat stomach! I want tough gym girl abs. Does anyone have specific advice on how to obtain these? I watch what I eat but the only ab workout I normally get is a 3-5 minute "ab track" as part of a cardio class three times a week and then I recently added a yoga class to my workout routine. I feel like I need more.
For those of you with killer abs or for anyone who knows how to get them... how often do you work your abdominal area and do you have any other advice?

Shock_Wave

Train, eat, sleep, repeat for a year. Then get bf really low and presto abs.

bradphil87

I always hear people say "abs are made in the kitchen, not on the gym."

Or listen to this guy!!!! ^^^^^ nice abs bro!

yarwell

http://www.marksdailyapple.com/high-fat-diet-no-cardio-washboard-abs/ may be of interest.

Forget cardio ;-)

Destinie589

http://www.marksdailyapple.com/high-fat-diet-no-cardio-washboard-abs/ may be of interest.

Forget cardio ;-)

Thanks for the link!

qtiekiki

Do full body exercises that utilize your core muscle. Lower BF by eating a slight caloric deficit.

Shock_Wave

I always hear people say "abs are made in the kitchen, not on the gym."

Or listen to this guy!!!! ^^^^^ nice abs bro!

lol thx

Just cause your skinny does not mean instant abs. Etheiopian men dont run around with 6 packs. Abs are muscles just like any other.

Skinny dude no abs here just sayin.:laugh:

AlayshaJ

Type "20 minute killer core work out" into youtube. 3xs a week. Mmmmkay

VMarkV

Caloric deficit until you achieve a very low bodyfat percentage. No direct ab work is necessary (direct ab work is a huge waste of time that could be better spent in the gym)

BJPCraig

I'm just in the process of GETTING abs, but I've been pretty happy with the results so far. In addition to whatever workouts I do, I do a 10-15 minute ab workout 3 times a week (for me, Mon-Wed-Fri works best, but whatever). If you don't have ab workouts at home, there are TONS on YouTube.

Something that really clicked for me was when I heard Chalene Johnson say on one of DVDs that the abs really are just another muscle, and you just need to train it like one. I think people have gotten so used to thinking, "Oh, I'm going to work out my muscles and then I'll do my abs" that we forget that simple truth. Really, would you do one set of curls a week if you wanted powerful arms? Of course not, but that seems to be how most people train their abs (once a week).

BigDaddyBRC

It all starts and ends in the Kitchen. Just like a recipe...add in overall weights to your workouts.

Shock_Wave

Caloric deficit until you achieve a very low bodyfat percentage. No direct ab work is necessary (direct ab work is a huge waste of time that could be better spent in the gym)

^^I disagree with the last part of this.

lickmybaconcakes

Here is the duharforstået ab workout: to be done twice a week maximum,

weighted crunches x12 (3 sets)
captain chairs with dumbell in legs x12 (4 sets)
hanging legs raises x12 (4 sets)
weighted bicycles x15 (2 sets)
side plank with chains (2 sets)
weighted plank (1 set)
medicine ball circles (2 sets)

also a good diet is to be applied and an eventual decrease in body fat is also necessary.

UponThisRock

Lose fat.

Building muscle in that area helps with how good the look and how soon they become visible.

And 30 minute "core conditioning circuits" are not the way to build ab the muscles, any more than waving your arms around for an hour builds arm muscles.

Klamber26

I'm just in the process of GETTING abs, but I've been pretty happy with the results so far. In addition to whatever workouts I do, I do a 10-15 minute ab workout 3 times a week (for me, Mon-Wed-Fri works best, but whatever). If you don't have ab workouts at home, there are TONS on YouTube.

Something that really clicked for me was when I heard Chalene Johnson say on one of DVDs that the abs really are just another muscle, and you just need to train it like one. I think people have gotten so used to thinking, "Oh, I'm going to work out my muscles and then I'll do my abs" that we forget that simple truth. Really, would you do one set of curls a week if you wanted powerful arms? Of course not, but that seems to be how most people train their abs (once a week).

But you have to remember nearly every compound exercise you do utilizes your abs. So essentially you are working your abs every time you go to the gym.

RMuske

I like roman chair workouts, they seem to work that troublesome area below the belly button. I have changed my diet multiple times and not gotten abs from that but maybe I was doing it wrong. Can't hurt to eat healthy just not sure my abs are made in the kitchen.

VMarkV

Caloric deficit until you achieve a very low bodyfat percentage. No direct ab work is necessary (direct ab work is a huge waste of time that could be better spent in the gym)

^^I disagree with the last part of this.

Well what's the point of training abs if they get worked in big movements like deadlifts and squats? I don't work biceps either because they get plenty of action from back movements. Isolation is for bodybuilders, which I am not

Rae6503

"Tough gym girls" have muscles and low body fat. The big compound lifts (squats, etc) will work you abs sufficiently. You don't have to do a lot of extra ab work. Lowering body fat is done by eating at a calorie deficit and your body gets to control where the fat comes off. The type of exercise you do does not control this.

Destinie589

Do full body exercises that utilize your core muscle. Lower BF by eating a slight caloric deficit.

I want your abs! Tough gym girl abs.
Most everyone is telling me to work on lowering my body fat. So that's my move. Thanks!

YassSpartan

Well what's the point of training abs if they get worked in big movements like deadlifts and squats? I don't work biceps either because they get plenty of action from back movements. Isolation is for bodybuilders, which I am not

wow :huh:

Just because you believe this, it really doesn't mean it is the correct. So, misleading those who don't know about fitness is wrong.

VMarkV

Well what's the point of training abs if they get worked in big movements like deadlifts and squats? I don't work biceps either because they get plenty of action from back movements. Isolation is for bodybuilders, which I am not

wow :huh:

Just because you believe this, it really doesn't mean it is the correct. So, misleading those who don't know about fitness is wrong.

It's about time management, I simply can't waste an entire hour training one tiny bodypart like some guys do. If you have the time, why not?

YassSpartan

Well what's the point of training abs if they get worked in big movements like deadlifts and squats? I don't work biceps either because they get plenty of action from back movements. Isolation is for bodybuilders, which I am not

wow :huh:

Just because you believe this, it really doesn't mean it is the correct. So, misleading those who don't know about fitness is wrong.

It's about time management, I simply can't waste an entire hour training one tiny bodypart like some guys do. If you have the time, why not?

I spend no more than 40 minutes at the gym and I work two body parts per day. 5 days a week.
Now, tell me that you don't work your biceps just because when you work your back the biceps are synergistic to the back when you workout, that won't be enough to develop your biceps. In fact, if you really focus on your back muscle and the true action of the muscle, the biceps won't get much of a workout at all.

Abs are usually working most of the day helping along with the core muscles to keep a good posture while whether you're walking, standing, bending, etc. That doesn't mean you'll get nice abs from it. Abs, like any muscle need to be worked out with heavy weights. Just like any other muscle, when you want it to grow and be visible, the more weight the stronger and bigger it will get, as long as you eat enough protein of course. Which is why so many people have flat stomachs but don't have visible abs muscles, because the muscle is not developed. 1000 crunches won't do the job either. Heavy weights and proper nutrition is the key. Cardio is also needed to burn the fat, but we all know that.

HeidiMightyRawr

I don't have abs (yet!) but I'm happier with my stomach than I've ever been! You need a calorie deficit to lose the fat, and strength exercises to build up the muscles there (just like you would for other muscles)

I only do isolated ab work once a week as part of my body pump class. The vast majority of my core work comes from heavy compound lifts such as squats and deadlifts. Once I really started doing these, I could really feel it in my abs the next day, even though I never isolated abs at all at that point in time! They're great for working other areas of your body too (whole body exercise) which is why I much prefer them to anything else.

jadedone

Caloric deficit until you achieve a very low bodyfat percentage. No direct ab work is necessary (direct ab work is a huge waste of time that could be better spent in the gym)

Agreed. I think the magic number for women is 20% body fat to start seeing them. So work on cutting your body fat percentage (HITT Cardio, Strength Training)

chickentunashake

Low body fat , lots of core exercises. Worked for me so far, i have 6 kids and my abs are very visible. You are welcome to go to my pics and see

buckeye86

I see a lot of people say it's pointless to specifically do ab exercises, but I don't care whether or not they'll make them look pretty because I like feeling those muscles burn by themselves sometimes

qtiekiki

Low body fat , lots of core exercises. Worked for me so far, i have 6 kids and my abs are very visible. You are welcome to go to my pics and see

Wow. You look amazing.

VMarkV

Well what's the point of training abs if they get worked in big movements like deadlifts and squats? I don't work biceps either because they get plenty of action from back movements. Isolation is for bodybuilders, which I am not

wow :huh:

Just because you believe this, it really doesn't mean it is the correct. So, misleading those who don't know about fitness is wrong.

It's about time management, I simply can't waste an entire hour training one tiny bodypart like some guys do. If you have the time, why not?

I spend no more than 40 minutes at the gym and I work two body parts per day. 5 days a week.
Now, tell me that you don't work your biceps just because when you work your back the biceps are synergistic to the back when you workout, that won't be enough to develop your biceps. In fact, if you really focus on your back muscle and the true action of the muscle, the biceps won't get much of a workout at all.

Abs are usually working most of the day helping along with the core muscles to keep a good posture while whether you're walking, standing, bending, etc. That doesn't mean you'll get nice abs from it. Abs, like any muscle need to be worked out with heavy weights. Just like any other muscle, when you want it to grow and be visible, the more weight the stronger and bigger it will get, as long as you eat enough protein of course. Which is why so many people have flat stomachs but don't have visible abs muscles, because the muscle is not developed. 1000 crunches won't do the job either. Heavy weights and proper nutrition is the key. Cardio is also needed to burn the fat, but we all know that.

Okay, try doing chin-ups without your using ANY bicep
Continue on with your "bro-science" if it works for you; I just prefer sticking with real science, because I am a real scientist
I am sorry to the original poster for getting off topic

kadins_momma07

Just cause your skinny does not mean instant abs. Etheiopian men dont run around with 6 packs. Abs are muscles just like any other.

Skinny dude no abs here just sayin.:laugh:

LOL that's true

albayin

It depends on your body shape and fat percentage, I guess. I am pear shaped so it's relatively easier for my abs to "show" than for my thighs to reshape...

I find upper body WT and captain chair fairly effective, despect all other factors.

YassSpartan

Okay, try doing chin-ups without your using ANY bicep
Continue on with your "bro-science" if it works for you; I just prefer sticking with real science, because I am a real scientist
I am sorry to the original poster for getting off topic

Bro science? Real scientist? Sure. Here comes another know it all who even knows what I do for a living. Good luck buddy! :drinker: