Abs?
charliebitesback
Posts: 18 Member
I feel like I'm healthy - but I really some advice on how to build abs, as I'm having some difficulty.
Here's some background information- I'm 5'3" and I weigh 115 pounds. I am moderately active; I practice yoga and pilates approximately four to five days of the week and I run at least two days of the week. I eat a semi-plant-based diet (I'm lacto-vegetarian (no meat or eggs in my diet (I receive plenty of protein from other sources such as dairy, nuts, legumes, soy, etc.)))
I would like some feedback/advice. Thanks. x
Here's some background information- I'm 5'3" and I weigh 115 pounds. I am moderately active; I practice yoga and pilates approximately four to five days of the week and I run at least two days of the week. I eat a semi-plant-based diet (I'm lacto-vegetarian (no meat or eggs in my diet (I receive plenty of protein from other sources such as dairy, nuts, legumes, soy, etc.)))
I would like some feedback/advice. Thanks. x
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Replies
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Lift heavy0
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Well, abs are muscles just like biceps. They are built just like any other muscle would be. They are shown by having a low body fat percentage. Looking at your profile picture, my guess would be that you have a relatively low total lean mass...meaning you need more muscle. If you are lacking in total lean mass (which would include your ab muscles), they aren't going to show no matter how lean you get. And...again, according to your profile pic...I would NOT suggest getting any leaner.
Try out weight training and adding a bit more lean mass to your body would be my suggestion.0 -
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Abs are a muscle. To build muscle you must train the muscle & provide adequate nutrition (calories & proper macros) to support growth and development.
After a sufficient bulking period that yields quality mass development, you can then cut and yield the fruits of your labor with a set of well built & defined abs.
Unfortunately, people often want to skip to step #2 and are left with improperly developed, and unbalanced muscles.0 -
sarahstrezo wrote: »Well, abs are muscles just like biceps. They are built just like any other muscle would be. They are shown by having a low body fat percentage. Looking at your profile picture, my guess would be that you have a relatively low total lean mass...meaning you need more muscle. If you are lacking in total lean mass (which would include your ab muscles), they aren't going to show no matter how lean you get. And...again, according to your profile pic...I would NOT suggest getting any leaner.
Try out weight training and adding a bit more lean mass to your body would be my suggestion.
I agree with this. You have a low overall weight, but it looks like you don't have a lot of lean mass. If you lift and eat in a slight surplus you can build up your lean mass. Only then should you consider cutting again to lean out and revel the muscle you've built up.0 -
Start picking some things up and putting them down.0
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Problem solved...-1 -
sarahstrezo wrote: »Well, abs are muscles just like biceps. They are built just like any other muscle would be. They are shown by having a low body fat percentage. Looking at your profile picture, my guess would be that you have a relatively low total lean mass...meaning you need more muscle. If you are lacking in total lean mass (which would include your ab muscles), they aren't going to show no matter how lean you get. And...again, according to your profile pic...I would NOT suggest getting any leaner.
Try out weight training and adding a bit more lean mass to your body would be my suggestion.
^^^ this x1000
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dieselbyte wrote: »
Problem solved...
That's what I used to get my six-pack. Totally worth every penny!0 -
dieselbyte wrote: »
Problem solved...
That's what I used to get my six-pack. Totally worth every penny!
You too?!?!0 -
I use a waist cincher for training- I don't want abs- I just want a tiny waist to butt ratio.
It's like the same thing- without all those masculine lines.0 -
This is where I've been going wrong - been corset training all this time when I should have had an ab enhancer =D0
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sarahstrezo wrote: »Well, abs are muscles just like biceps. They are built just like any other muscle would be. They are shown by having a low body fat percentage. Looking at your profile picture, my guess would be that you have a relatively low total lean mass...meaning you need more muscle. If you are lacking in total lean mass (which would include your ab muscles), they aren't going to show no matter how lean you get. And...again, according to your profile pic...I would NOT suggest getting any leaner.
Try out weight training and adding a bit more lean mass to your body would be my suggestion.
Sound advice
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OK, how about some specific, non joke advice. Planks are awesome for your abs without straining your back. Crunches never really got me there no matter how many I did, but planks do it and take much less time. On youtube are tutorials for front and side planks. If you do planks on a regular basis, your abdominal muscles will develop over time. It doesn't turn into a manly 6 pack but you see the softly defined outlines of your abs by doing these. Say, do them every other day.-3
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OK, how about some specific, non joke advice. Planks are awesome for your abs without straining your back. Crunches never really got me there no matter how many I did, but planks do it and take much less time. On youtube are tutorials for front and side planks. If you do planks on a regular basis, your abdominal muscles will develop over time. It doesn't turn into a manly 6 pack but you see the softly defined outlines of your abs by doing these. Say, do them every other day.
So, the first few replies...?
Also, wtf is a manly 6 pack?0 -
LolBroScience wrote: »
Specifically, THIS ^0 -
OK, how about some specific, non joke advice. Planks are awesome for your abs without straining your back. Crunches never really got me there no matter how many I did, but planks do it and take much less time. On youtube are tutorials for front and side planks. If you do planks on a regular basis, your abdominal muscles will develop over time. It doesn't turn into a manly 6 pack but you see the softly defined outlines of your abs by doing these. Say, do them every other day.
What's a manly 6 pack? Are my abs manly? You either have defined abs or you don't. If they get "too defined" then you add body fat to soften the look.
ETA: I did zero ab work. No planks, crunches, hanging leg raises, etc. Some people naturally build volume in their abs easy (like me) and others don't.0 -
Also, there's a difference between simply seeing abs and having them defined. I was lucky enough to get abs automatically as my growing years ended--no training whatsoever. But they weren't exactly "defined", as no muscle had been built.0
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having defined abs is just as much a matter of body fat content as it is having them worked at all.
And I would say there is difference between a soft six- where you can see them flexed- but not so much unflexed- or a hard size- that you can see unflexed- and they are insanely popped when they are flexed.
All of which have more to do with body fat content then ab work.
Most people I know with crazy hard defined abs- do SOME ab work- but it's not a primal or even necessary focus.
As USMCMP points out- you can absolutely have ab's without doing ab work.0 -
OK, how about some specific, non joke advice. Planks are awesome for your abs without straining your back. Crunches never really got me there no matter how many I did, but planks do it and take much less time. On youtube are tutorials for front and side planks. If you do planks on a regular basis, your abdominal muscles will develop over time. It doesn't turn into a manly 6 pack but you see the softly defined outlines of your abs by doing these. Say, do them every other day.
What's a manly 6 pack? Are my abs manly? You either have defined abs or you don't. If they get "too defined" then you add body fat to soften the look.
ETA: I did zero ab work. No planks, crunches, hanging leg raises, etc. Some people naturally build volume in their abs easy (like me) and others don't.
Same here, basically no ab work. (a few sets of HLRs once a week, but definitely no Dedicated Ab Day or real focus on abs in training).
Not that my abs are on your level, but the idea that abs only come from doing certain exercises definitely needs to be dispelled.
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Some people have a really strong core naturally so if your core is not strong working on that will help I think-yoga is great for building core strength! I'm not an expert though!0
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I'm doubtful that I even have the genetic ability to naturally put on 60 pounds of LBM (unless my weight gain was stunted during my growing years).
We all have abs. We just have to be lean enough to see them. The reason you could see yours automatically is because you are underweight. Anyone can accomplish that. Go gain 50 or 60 lbs which is what you need and having strong visible abs, then we can talk.ForecasterJason wrote: »Also, there's a difference between simply seeing abs and having them defined. I was lucky enough to get abs automatically as my growing years ended--no training whatsoever. But they weren't exactly "defined", as no muscle had been built.
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Whats with all this collateral information on just one muscle group0
This discussion has been closed.
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