I Want Abs!

brevislux

It shouldn't have been too hard to get them, my body fat percentage is 17%. I do strength training and sit-ups but still there's nothing but a very faint outline. So maybe any of you has some great ideas for good ab workouts that helped you?

HeavyLiftGirl

Weight lifting. Yes...I'm serious. As soon as I started that, my abs ripped fairly quickly (see my profile pics).
I do "The New Rules of Lifting for Women".

GL!

brevislux

Could you be more specific? I life weights already, but I need some routines. Thanks! You're looking awesome by the way.

ubermensch13

compound exercises(deadlifts, squats, etc) will help with the core.

TR0berts

I took a look at your exercise diary, but it only has the vague "strength training" input into the cardio section - your actual exercises, reps, sets, and weights used aren't listed in the strength training section.

So... What, exactly, are you calling "strength training?" With that info, we may be able to help more.

HeavyLiftGirl

Could you be more specific? I life weights already, but I need some routines. Thanks! You're looking awesome by the way.

Go out and buy the book "The New Rules of Lifting for Women". Follow it religiously. It will get you where you want to be....promise!

cwolfman13

compound exercises(deadlifts, squats, etc) will help with the core.

This

neverstray

Abs are really difficult. You gotta shed the fat. It's the only way. Even a little bit of fat will cover.

brevislux

Abs are really difficult. You gotta she'd the fat. It's the only way. Even a little bit of fat will cover.

I have 17% body fat. I'm not going to drop it lower. It's very low for a woman.

Anyway thanks, I doubt I'd get the book but I'll try the deadlifts.

joeq722

I'm sure you know the old saying: "abs are made in the kitchen, not in the gym".......
I've always heard (for guys at least) that abs REALLY start showing around 8% bodyfat.

Thats pretty low to maintain. And not sure what the number would be for women.
But hey, if you have a faint outline, you have more than I do!
More than alot of people I bet.

diodelcibo

If you have decently built abs they should "show" at 12-14%

patrickblo13

You need you body fat percentage around 4-8%. I know thats low but that is the way it is. I am at 17% myself right now. I am striving to get to 12%...

brevislux

Body composition is different for men and women.


Description Women Men
Essential fat 10–13% 2–5%
Athletes 14–20% 6–13%
Fitness 21–24% 14–17%
Average 25–31% 18–24%
Obese 32%+ 25%+

Mutant13

You guys are giving percentages for males. They are far too low for a female. 17% you * might* see them but it depends on your fat distribution. You may have to go lower. Say 15 percent. It varies from person to person.

Compound exercises are the best for definition of all muscles in my experiences. Squat, deadlift, bench, repeat

Yogi_Carl

Who ever said being able to see your abs is either natural or even healthy?

A lot of yoga people can suck their abs right in tight to the back wall of their spines but to look at there are no abs to see - you may see the oblique lines. Clerly their abs are strong to be able to suck in like that, but there is no six pack.

I doubt many people can see a clear six pack off-season as it were and cut fat back if they are working toward a coompetition or a beach-poser holiday maybe.

I can't talk - I am at fat 23%! but I know my core is strong - that's all that matters where abs are concerned.

HeavyLiftGirl

Just an FYI-- that book is mainly variations of deadlifts and squats. It will help you reshape your body to kill that layer of fat currently covering your abs.

And also-- I am 18.7% body fat with abs.

ilovedeadlifts

eating better will give you abs, not excercises.



that being said, if you want stronger abs, squat and deadlift

tcunbeliever

I am 28% body fat and I have a little 4-pack...which is not truly all abs, the top 2 are rib muscles...I do oriental dance and yoga...I think those 2 are the major core builders for me...I would love to be 17%, I'm sure that would look so much nicer!!!

Unknown

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yoovie

DEADLIFT.

Dub_D

I'm surprised nobody has posted that pic (that was only a tiny bit funny the very first time it was posted) with the fake ab maker thingy.

zaph0d

Could you be more specific? I life weights already, but I need some routines. Thanks! You're looking awesome by the way.

Anything that revolves around Squats and Deadlifts. Starting Strengh and SL5x5 are the defacto standard beginner's programs.

Capt_Apollo

It shouldn't have been too hard to get them, my body fat percentage is 17%. I do strength training and sit-ups but still there's nothing but a very faint outline. So maybe any of you has some great ideas for good ab workouts that helped you?

if you don't have even a little visible abs at 17% body fat, you are most likely measuring your BF incorrectly.

Bronx_Montgomery

From what I have heard Abs are made in the kitchen. You have to make sure you are eating foods low in fat and high in proteins and good carbs. Also doing a fair amount of cardio helps as well. Unfortunately I am someone proof and someone not proof of it. During my cutting phase I did a lot of cardio and I was able to see some abs and some V shape starting out. Now that I am bulking I lost it as I have been eating more and doing less cardio. I still do abs so that my core gets stronger but I am sure that when I get back to the cutting phase I will see it again.

strongmind_strongbody

Call me crazy (I'm sure some of you will), but for abs, I like.....ab exercises. And a calorie deficit. Pretty simple combo IMO.

Cr01502

compound exercises(deadlifts, squats, etc) will help with the core.

Yep this.

Also things like overhead Barbell presses, overhead barbell lunges, heck overhead barbell anything is great for your core

Also things like kneeling pallof press isoholds, ab wheels, wide stance cable rotations.

Abs will not show without proper diet and at 17% bodyfat your abs should be showing . . .

brevislux

Call me crazy (I'm sure some of you will), but for abs, I like.....ab exercises. And a calorie deficit. Pretty simple combo IMO.

That's deep, bro.

brevislux

compound exercises(deadlifts, squats, etc) will help with the core.

Yep this.

Also things like overhead Barbell presses, overhead barbell lunges, heck overhead barbell anything is great for your core

Also things like kneeling pallof press isoholds, ab wheels, wide stance cable rotations.

Abs will not show without proper diet and at 17% bodyfat your abs should be showing . . .

Thanks a bunch!

strongmind_strongbody

Call me crazy (I'm sure some of you will), but for abs, I like.....ab exercises. And a calorie deficit. Pretty simple combo IMO.

That's deep, bro.

Ummmm, thanks. I'm a girl, and I've got 11 years and 2 kids on you...I was just giving my opinion. If you don't want it, that's your choice. Best wishes with whatever you do.

justjenny

BUMP

michinoel

Brevislux!!
You don't have to weight lift in order to get abs...actually, that's the hardest way to do it!
I suggest PILATES.
Pilates is MEANT to tone your core, that's the whole point of every exercise within it. It's also very soothing and will help with your flexibility, balance, and to tone your legs/butt as well. I was taking a Pilates class to help my dance and it was the best decision I ever made! Even though I don't dance anymore, I still use Pilates to help me feel good.
Please take this into consideration!