Your New Abs

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I am 16, 5 feet and 9 inches i weigh 202. yea i know im over weight that’s why im trying to fix it. I want a 6pack. I want to know the best exercise and how much of everything i would need to do to get there also what weight i would need to be for abs to show.

for 6 pack u need 5 types of workouts.,.,first u need to burn 150 calories as warm up.,.,with a tread mill or cycle.,.,then u go for.,.,these 5.,.,

dumbell lean down.,.,
side crunch and front ab crunch
back stress.,.,and side stress.,.,
full body twist.,.,
side pull.,.,

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okay im a boy and im 15 and i weigh 55Kg. I am thin and lack toned abs. I wish to know what can i do to get a nice 6 or even 8 pack WITHOUT DAMAGING MY BACK and also i want it to help improve posture as i slouch and my stomach sticks out (not fat) so don’t tell me sit ups PLEASE!!!. what exercises can i do to get them quickly? but none that are back for the back. I want to get them hopefully in about 2 months i know that’s fast but ill try to get it done. Please tell me some exercises and how many reps to do on each of them (no back damaging stuff) Just note that i am already very thin and don’t want to loose weight but just get toned abs

Thanks

well i think you are going to need to bulk up first. try a high carb diet that consists of stuff like pastas, breads, rice and dried fruits like raisins. (dont confuse high carb with high saturated fat!). then there are exercises likeExercise Instructions

Ball Crunch
Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.

Crunch & Reach
Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.

Modified Plank
Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.

Knee Tucks
Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.

Woodchops
Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.

Hip Extension on the Ball
Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower

Ball Taps
Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.

go to http://exercise.about.com/cs/exerciseworkouts/l/aa121200b.htm

for the pictures. if you do not have an exercise ball you can use a rolled up rugg.

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I’ve been doing a lot of gym exercises for about 18 months, give or take. However, I have had a lot of trouble with my abdominal muscles showing.

For some reason, no matter how hard I try, doing sit ups, crunches and so forth, these muscles just don’t show.

What I’m doing weight wise is:
>22.50KG arm curls (per arm, weight not shared between both arms) – 4 to 5 sets of 12 reps
>20KG shoulder weights, 12 reps 4 to 5 reps
>18.5KG triceps curls (behind head, kind of like army press with a dumbbell) roughly 50 in a row
>80KG bench press 12 reps 3 – 4 sets
In addition to this, I also do sit ups, crunches. I don’t have a gym subscription or a personal trainer – I do this from a small gym set I have at my house – and I out regularly one day on one day off routine.

It would be much appreciated if anyone could help me to build my abs so they show. I do have a bit of a gut, but it’s not really fat.

Thanks again.

If you’ve got a bit a gut then thats more than likely the problem. You’ve probably built up quite strong abs from doing the exercises you mention but they will be hidden behind any stomach fat. The solution is lots of cardio type exercises like cycling or jogging to reduce body fat, this will help bring your abs to the surface so they will be more visibly defined.

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i am only 15.so my parents wont allow me to go to any gym.i have dumbells and some more body shaping equipments which will shape my muscles and chest.that are my fathers.he wont allow me to use it until i am 18.i have bisceps more than triceps.i used to take dumbels 100 to 150 times when i was 12.my height is 5′7.now i am not using dumbels.there is a boy in my class who have 8pack and huge muscles and he is very slim outside.there are three children who have six pack in my class.there are not going to gym.whemn i asked them how did they develop it ,there are not saying anything.i am the 5 most muscular boy in my class.they teases me that i dont have abs. i stomach is very strong when i catch power in it and it show a fade shade of two pack.now i am doing pushups 10 times.,crunches 50times when the leg is on the bed and body on the ground.,then many exercises for six.it has been 5 days since i started this exercises.there are some differences.but i need to get a six pack or eight pack when my school reopen.i am drinking 2 litres of water.is that not enough to get a six pack like the hindi celebrities like shah rukh khan.i ride cycle.i know swimming but i cant go for swimming because it is too far.i have the third best chest in my class.my class has the most powerful guys in our division.i need to increase my triceps without any equipment.please help me get eight pack or six pack.10point for the best answer.

Go to Barnes and Noble and find a book called "Abs Guide 2008". It’s a Men’s Health magazine publication.

In this publication there are many different exercises to strengthen and tone your abdominal muscles and burn fat.

Men actually have an 8 pack. It’s just that those last two muscles are usually missed. So a 6 pack is just a myth. You have more muscles than that.

And you don’t need to go to a gym for of these exercises. You can do them at home.

Good luck!

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I am NOT looking for a "six pack" I just want to reduce my gut.

I know I need to do cardio exercise like mad and I also know I should build some muscles everywhere else to burn fat off faster in general….

However, should I do sit-ups and/or weight training at my abs? I heard that will only make the abs look bigger with all the muscle behind it… is that true?

find calorie/fitness calculator on the net, enter your stats and it will tell you how many calories a day you need to maintain your weight. take 300-400calories off that number and that’s how much you need to lose weight.
eat 5-6 small meals a day instead of 3 big ones.
5-8 servings of fruit and vegetables a day.
8 glasses of water a day.
4-6 times a week cardio work out for 30-50min plus light weight training.
no junk food, no sodas, no white flour (white bread, pasta, cookies, cakes etc)

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I WANT A SIX PACK

I am athletic do alot of sports and gym
but i want a PROPER six pack
ive done a lot of research and stuff and im sick of finding different ways to work out ur abs and some ways that are wrong and these methods proving each other wrong and etc…………. I just want some exercises to do and there benefits and downsides PLEASE

for example i saw a vid saying situps is very good ofcourse working your abs… yet in another video i see a trainer saying that that type ofs itups isnt good because it doesnt focus on ur abs more of ur other back or leg muscles was it im not sure…….. basically i just need PROPER information on how to get proper six pack…….. doesnt have to be fast…….. i just want it to be 100% efficient!! THANK YOU FOR ANY ANSWERS MUCH LOVE AND APPRECIATION

It takes a combination of these 5 things:
1) Eat right. Eat lots of protein, veggies, fruit, and good (complex carbs). Cut out all junk and processed food. Cut out as much High Fructose Corn Syrup (HFCS) as possible. I cut out soda, chips, chocolate, candy, and all other junk food.
2) Do cardio (i.e. swimming, running, etc.) 2-3 times per week. This helps to eliminate body fat. Everybody has abs, but body fat lays overtop the muscle, so doing cardio is a great way to lower your body fat % and make the abs muscle visible.
3) Weight lift. Weight lifting also helps to lower your body fat %. Plus, who just wants a 6 pack? A 6 pack looks better with a sculpted body.
4) Do lots of crunches and vary them. I do about 200 everyday in various positions (i.e. regular, right/left crunches, right/left iso crunches, bicycle crunches, leg lifts, knee ups, and reverse crunches). Each type of crunch works a different part of the ab muscle.
5) Stay focused.This won’t happen overnight, but once you get the 6 pack, you’ll feel proud.

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I am a vegetarian, I watch what I eat and I eat in moderation, and I exercise by doing cardio and lifting weights. I am a slim 156, but I have nothing to show for it. I would like to begin to get abs this summer, but I have been working on the classic "six pack" for a while and I have nothing. Please give suggestions or ways to best help me achieve a great physique.

THANKS!

Generally abs only even start to "come in" at very low levels of body fat. Pound per pound, vegetarians tend to have a higher body % percentage than those who are, what, ? Carnivorous? lol This maybe be true for you or it may not. It depends on what you’re eating. Vegetarians can get abs. There are vegetarian competitive body builders. You just have to work harder at the nutrition part.

So, it’s impossible to give you a useful answer because I don’t know what your nutrition looks like nor what your bodyfat % is!

Abs, and all muscles, are built primarily in the kitchen. You could do the perfect workout perfectly but if you aren’t getting proper nutrition you won’t see the results you’re after! The same thing for fat loss. We are what we eat!

I’ll attach a link to a body fat calculator. It’s not entirely accurate but it will give you an idea of where you stand in terms of body fat percentage. Most women won’t see ab definition until around 18% give or take. Men below 11% ish.

If your above those numbers – then cardio and a calorie deficit are the only things that will remove any fat covering up ab definition.

Also be sure you have good core strength. Planks, deadlifts, squats are all good for developing core strength. You can crunch and run until 2020 but if you aren’t properly activating those muscles (because you can’t) you’ll see little if any change. This applies to all muscles – not just abs.

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I have been working on my abs for quiet a while now, the top 4 abs are becoming visible but i still have the problem with the bottom 2, so to speak….i would like to have a full six-pack but there seems to be a bit of tummy cushioning.

need to shed that bit of flab, could someone give me an idea of what to eat, other exerciese (or links to exercises) or even other ways to burn the fat around my stomach….. i would be very grateful… almost there its just the last 2 abs that are hiding….please help

I would like to have a full six pack but im not sure if im apraoching it right

First off there is no exercise in the world that targets Fat. Also Fat does not turn in to muscle. With those 2 myths laid to rest, it sounds as if you are on the right track. I have been going at this now for a bit as well. I have learned a lot talking to guys at the gym. Also Men’s Health is pretty good toilet reading lol. Your Legs and Back have the largest muscle group, so when you work them out you are using more energy therefore burning fat. You have to eat healthy foods. I have given up on McD’s and places like that. Beer has also been something that will kill your routine. I have cut down on the consumption ten fold. I also eradicated soda and drink water. I do 30 minute interval training on the treadmill on the "Hill Routine" I know it works because in the beginning I couldn’t even do 15 minutes. On the cool down period, I put the incline all the way up set it to 2.0 on the speed and walk backwards on it. This targets an area on the legs not worked out by normal running. I also do dips. I grab 20 pound dumb bells find an area in the gym and walk for a total of 20 steps (10 each Leg), then walk back. This really exerts a lot of energy. One more exercise is I take a Bosu Ball put it on the ball side put my feet on a workout bench and do push-ups like that. Good Luck with it. I am liking my results, it takes a long time to do it naturally, but you will get there. Any more questions feel free to contact me.

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