Serious Ab People!
iwantniceabs
Posts: 357 Member
Hello those of you with seriously awesome abdominals,
I've decided I'm going to have a 6-pack (well, more of a girl version) by the time I turn 26 - 4 months away. Give me your best tip! I'll be eating healthy and doing sprints and heavy lifting, what else ya got??
- J
I've decided I'm going to have a 6-pack (well, more of a girl version) by the time I turn 26 - 4 months away. Give me your best tip! I'll be eating healthy and doing sprints and heavy lifting, what else ya got??
- J
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Replies
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Abs are made in the Kitchen! - Make sure to eat all the right stuff! Dont think your gonig to see anything that week, if you take down a candy or soda. So stay away from the "bad" calories! Eat your fruit and veggies and take in your good protein foods!
You dont really have to always work your abs hard.
To get fast results. Do fast intensity workouts like
#1 sprinting. Running very fast will destroy your bodyfat very quickly and include burpees and some crossfit moves you may know.
#2 weight lifting can also speed up the process by burning more calories making your Abs show more. `Squats being my top choice.
#Ab workouts. I would say for beginners to start with hanging Knees rasies, then move on to Hanging Leg rasies. That will work lower and upper and. Make sure to hold for one second every lift to contract that muscle and rip it! You can also do knee and leg rasies laying down.
Obliques- To me, A great stomach and Abs are nothing with out being presented by the obliques. You can Rip your obliques buy doing `oblique crunches laying down. OR hanging oblique leg lifts, where you twist your body coming up onthe leg lift.
There are many other workouts to do and you can check them out on youtube if you find the rigth videos. Google more information.
Look into lean shakes and crossfit. There are supplements to help reach goals like this. I have taken ( SuperHD & started my first day of AMP.Protien):glasses:0 -
Direct ab work0
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Idh abs yet but it's going to happen. Squats, deadlifts and hack squats have been the biggest game changers for me and my core.0
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Hello those of you with seriously awesome abdominals,
I've decided I'm going to have a 6-pack (well, more of a girl version) by the time I turn 26 - 4 months away. Give me your best tip! I'll be eating healthy and doing sprints and heavy lifting, what else ya got??
- J
only thing you didn't mention was calorie deficit. it was implied, but i'm mentioning it anyway for posterity.
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Idh abs yet but it's going to happen. Squats, deadlifts and hack squats have been the biggest game changers for me and my core.
Same. Plank crunches are great for obliques too. I only have abs right after direct ab work, so I do some before I know I'll be in a tummy-bearing situation. Hopefully I'll have abs all the time soon.0 -
Bump for the replies0
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to get abs you need:
- low body fat
- strong core muscles
Low body fat:
- eat at a caloric deficit
- lower the fatty food content and increase protein
- I would recommend some cardio - for me, training for my first half marathon was huge... maybe it was because of the long slow runs, or the sheer volume of running threw me into a caloric deficit, but either way, I leaned out substantially
Strong core muscles:
- running is also good for this
- lifting weights
- planks, pushups, crunches, basically any kind of core work.
- don't just do crunches... tightening the inner core works great at narrowing the waist as the muscles inside get stronger and hold tighter.0 -
Posting so I can follow responses! I want to see more definition in the middle.0
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heavy compound lifts. No need to do direct ab work - I haven't in a few years.0
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Bump for later0
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heavy compound lifts. No need to do direct ab work - I haven't in a few years.
This...
Mine are still buried under some fat, but I can feel them under there. When I weight trained for sports (track and football) in highschool and then in the Marines, I didn't do any direct ab work and had an awesome 6 pack. The only time I've bothered with sit-ups or crunches was for passing the PT test in the Marine Corps...only because they make you.0 -
Watch this video for an awesome ab exercise. I do 3 sets of 15 reps around 3 to 4 times per week. I try to increase the number of reps each week.
http://www.youtube.com/watch?v=a6q7k_D6DGQ&list=PL4CE51ED9E54AA7C3&index=2 0 -
Compound lifts usually do a great job of strengthening the core altogether. I don't do a lot of isolation ab work but when I do it is with weight.0
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Drop body fat,it's a boring answer but that's what you need to do,ideally through both diet and strength training,mainly through diet as without this it ain't ever gunna happen0
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good luck!!!0
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Cut bodyfat down, do proper abdominal workouts ( not the 10 minutes a day BS) something like 16 sets made up of crunches, captain chairs, leg raises and situps etc.0
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I am not in a situation where I can get any abs there is way too much fat there. However I do hold a low of fat on my stomach that I am desperate to get rid of. A lot of you are saying that a deficit is crucial however recently I have been told that I am consuming too few calories (I eat 1200 - 1400 cals a day) I am 153lbs at the moment and would like to be 150 but also tone up. This week I am starting Jillian Michaels 30 day shred plus I run 1-1.5 miles 4 times a week. What amount of cals would you guys reccomend for effective fat loss on my stomach ?
Thank you in advance 0 -
*sneaks in for the answers*0
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I agree with all the answers already given - Eat right, stick to a calorie deficit to lose BF, compound lifts as well as direct ab work to strengthen the are. However, don't overtrain your abs. There is no need to.
I would also add two other things. (1) Be patient! Measure your progress weekly as opposed to day to day - that will drive you nuts.
(2) get an accurate BF% reading so you know where you are and where you need to get to. Take readings weekly so you know if your BF% is decreasing and you're on the right track.0 -
I always had a visible six pack abs I guess just from the combination of being slim and being a dancer works the core in a very effective way. I had a six pack and had never dieted or lifted weights. I have had two children and now I lift weights to regain my ab definition and it's very effective. Also, I still dance and do yoga/pilates. I guess my situation is not the usual one.0
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I agree with all the answers already given - Eat right, stick to a calorie deficit to lose BF, compound lifts as well as direct ab work to strengthen the are. However, don't overtrain your abs. There is no need to.
I would also add two other things. (1) Be patient! Measure your progress weekly as opposed to day to day - that will drive you nuts.
(2) get an accurate BF% reading so you know where you are and where you need to get to. Take readings weekly so you know if your BF% is decreasing and you're on the right track.
YES!! Be patient!
Mine took me three years of pretty serious effort, it's a lifestyle change, but it can be fun. I would however suggest that you consider not too drastic a caloric deficit. A mild deficit may work better for you than a severe one. I'm not the best one to speak on that, but there are plenty of posts on the forums that deal with WAY better than I ever could.0 -
I'm really tired of "Abs are made in the kitchen" - while it helps to make them pop better - its not where they are made. Some people have great genetics that allow less ab work, clean eating and a full 12-pack stomach. But others have to work for it and actually do ab isolating exercises.
Low body fat does help - but I'm around 19% and if I have two clean days - my abs really show! Some can't get abs until they have less BF. Its all about body dynamics. Some never get them!!
Be patient is very good advice!! Ab work, core work and clean eating are sure fire ways to get on the right track!!0 -
Some good truth here ^^^I'm really tired of "Abs are made in the kitchen" - while it helps to make them pop better - its not where they are made. Some people have great genetics that allow less ab work, clean eating and a full 12-pack stomach. But others have to work for it and actually do ab isolating exercises.
Low body fat does help - but I'm around 19% and if I have two clean days - my abs really show! Some can't get abs until they have less BF. Its all about body dynamics. Some never get them!!
Be patient is very good advice!! Ab work, core work and clean eating are sure fire ways to get on the right track!!
Truly, it's both - diet AND exercise are important if you want abs that "pop". Of course you can see abs if you just starve enough, but they won't look as good as those that've been built up. Like any other muscle they can be developed better with resistance training and made more visible with the loss of the fat on top (thru caloric deficit). Nevertheless, some folks are blessed with better looking abs than others genetically & may require less direct ab work than others to get that look they want. BB-ers do direct ab work for a reason.
Certainly though, there are some folks who will not be as interested in building the size of their abs. Not to sound sexist but I'm guessing more women would be less interested in abs that "pop", so some of this is a matter of preference.0 -
Diet is key.. especially for us women who tend to have more body fat! I don't necessarily think that you need to eat very low calories. You can reduce body fat eating the right foods.
Weighted ab exercises you can try include rope pull downs, leg raises with a dumbbell between your feet, medicine ball twists, v-ups, etc. Compound movements are great as well. And cardio. I have found that fasted HIIT type cardio is great for lowering body fat relatively quickly without sacrificing too much muscle. It's not for everyone, but it has worked for me.0 -
Following!0
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I'm really tired of "Abs are made in the kitchen" - while it helps to make them pop better - its not where they are made. Some people have great genetics that allow less ab work, clean eating and a full 12-pack stomach. But others have to work for it and actually do ab isolating exercises.
Low body fat does help - but I'm around 19% and if I have two clean days - my abs really show! Some can't get abs until they have less BF. Its all about body dynamics. Some never get them!!
Be patient is very good advice!! Ab work, core work and clean eating are sure fire ways to get on the right track!!
Genetics help determine the SIZE and SHAPE of your abs, not the amount of work one needs to do in order to define them or see them pop. You can have the best genes, but if you eat like *kitten* and don't strengthen your core, you'll still have a gut. Every male in my family is predisposed to having a beer gut (myself included), those are my genetics. So the whole "genetics" thing doesn't work with me. It dismisses the hard work I put in at the gym and the commitment I make to a strict diet.
Also, low body fat is the key. Women tend to see abs at BF around 15%-16%. Males start to see abs when their BF gets to about 10%.0 -
Anyone close to me knows that I don't train abs directly and I don't eat clean. I have no issues getting a shredded mid section when I cut.0
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Why is the "10 minutes a day" idea BS?0
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bumping because I wont remember all of these different exercises on the first page. haha0
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Diet, cardio and kill the abs will always produce a great set of abs.0
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