I Want Abs!

brevislux
brevislux Posts: 1,093 Member
in Fitness and Exercise
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?
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Replies

  • HeavyLiftGirl
    HeavyLiftGirl Posts: 1,267 Member
    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
    brevislux Posts: 1,093 Member
    Could you be more specific? I life weights already, but I need some routines. :) Thanks! You're looking awesome by the way.
  • ubermensch13
    ubermensch13 Posts: 824 Member
    compound exercises(deadlifts, squats, etc) will help with the core.
  • TR0berts
    TR0berts Posts: 7,739 Member
    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
    HeavyLiftGirl Posts: 1,267 Member
    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
    cwolfman13 Posts: 41,865 Member
    compound exercises(deadlifts, squats, etc) will help with the core.

    This
  • neverstray
    neverstray Posts: 3,845 Member
    Abs are really difficult. You gotta shed the fat. It's the only way. Even a little bit of fat will cover.
  • brevislux
    brevislux Posts: 1,093 Member
    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
    joeq722 Posts: 86 Member
    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
    diodelcibo Posts: 2,564 Member
    If you have decently built abs they should "show" at 12-14%
  • patrickblo13
    patrickblo13 Posts: 831 Member
    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
    brevislux Posts: 1,093 Member
    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
    Mutant13 Posts: 2,485 Member
    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
    Yogi_Carl Posts: 1,906 Member
    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
    HeavyLiftGirl Posts: 1,267 Member
    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
    ilovedeadlifts Posts: 2,923 Member
    eating better will give you abs, not excercises.



    that being said, if you want stronger abs, squat and deadlift
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    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
    yoovie Posts: 17,121 Member
    DEADLIFT.
  • Dub_D
    Dub_D Posts: 1,760 Member
    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
    zaph0d Posts: 1,172 Member
    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
    Capt_Apollo Posts: 9,026 Member
    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
    Bronx_Montgomery Posts: 2,284 Member
    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
    strongmind_strongbody Posts: 82
    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
    Cr01502 Posts: 3,614 Member
    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
    brevislux Posts: 1,093 Member
    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
    brevislux Posts: 1,093 Member
    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
    strongmind_strongbody Posts: 82
    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
    justjenny Posts: 529 Member
    BUMP
  • michinoel
    michinoel Posts: 5
    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. :D 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!

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