bludevil

If you want a 6-pack then you need to get your diet in check. Eat clean with 6 small to med meals a day.

Prince

I agree with bludevil! Your diet is the key, not your work-out.

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Just because the majority believes it, does not make it true!

Mule

I've read that only 1 out of 8 men will ever have a six pack no matter how hard you try. I need to write down where I read this stuff.

MightyKing

I try to prove statistics wrong.

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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard

The Game

I'm 16 and Summer is coming up. I've been working out for about a year now, on and off. I want to gain weight and muscle without getting fat. I weigh 136 pounds. Recently I have been working out on a regular basis. I love to do it. My body is shaping up right now, but I'm lacking my abs.
Can you help me a out with a workout plan to get my abs before summer starts.

ballast

Here is some helpick an exercise for each "area" of the midsection.Do the exercises in a circuit(no rest in between exercises)and once the circuit is completed, rest a minute or two and repeat.
Example:
1-Hanging Leg Raises or Hanging knee ups(lower abs)
2-Russian twists or Reverse Trunk Twists(obliques)
3-Swiss Ball Crunches or Floor Crunches(upper abs)
4-Back Extensions or Good Mornings(lower back)
The abs are muscles just like the biceps or quadriceps, so try to keep the reps below 20 but no lower than 5.To increase the resistance, use weight or incorporate pauses in the contracted position for 1-5 sec.Also, the abs can be overtrained like any other muscle group so 3 training sessions per week should be the most you should do.

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matt toupalik

Skyliner

I see a HHH fan here...

Well, if you wanna gain muscle, you need to eat alot (cleanly) and drop your Cardio, so it means you WILL gain a little fat nonetheless, but it won't hurt much (just a little fat). Unless you decide to do Cutting instead.

Personally I prefer to do Cardio before every Ab workout, but since I wanna gain muscles, so I need to sacrifice and live in a Cardioless life (actually, I cheat and Cardio once weekly still)

You need sufficent rest for your Abs to, and I like to train them 3 times weekly, during Monday, Wendesday and Friday. Also, are you very experiece in doing Ab work? If you're not, try this (Sets x Reps)...

Floor Crunches: 4 x 12
Decline Crunches: 4 x 12
Leg Rasies: 3 x 12
Put legs on a bench, and do situps from there: 4 x 12

If your stamina in Abs are good, try increasing the Reps to 20

For your side (Oblique), either you do Side Bends using a dumpbell (3 x 12), or simply side crunches. Or try Russian Twists. Using a broom to twist (Torso Tist) will help firm your side, so you can do that for the last item in every Ab workout.

Hope I help a little

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I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

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I Are Baboon

The problem is, 6 out of those 8 men are fat bastards who never work out!

bludevil

I don't know about you guys but I have a 6-pack about every friday night, sometimes when I work-out real hard and eat clean I might even have a 12-pack. Get some of that Arnold!!!

HickeyNC

I have found that pelvic hip thrusts work great for the abbs and the glutes. Best abb workout i have found yet, and more enjoyable. You will see the best results when performing multiple set of these with very high reps.

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HickeyNC

You get what you put in.

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Mule

I gota try those hip thrusts. Oh YEAH!!!

Ginni

I read somewhere that they have done studies on ab work and have recently stated that the old bycycle movement is actually the best for your abs.. I hated those The hip thrust works great too..

Mule

Anyone use that ball for crunches? If ya do, do ya like it better? Just wondering. I read it was better than regular crunches. Im going to try my best to get that pack. I can feel it under there. You can see the first four at least. It just has a protective covering right now. Yeah, thats it, a protective covering. But its coming along. The dieting advice has helped guys, THANKS!

PS it may work better if I had the opportunity to do more hip thrusters.

EarWax

If I put a six pack of beer under my shirt does that count?

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Lift well! But don't forget to put it down afterwards.

Ginni

Hey Mule I use the ball for ab work and let me tell ya I really can tell a difference with it. It really forces you to use all your abdominal muscles for stabilization.. A great workout.. I put 10 pounds weights on my chest when I do them..

Hey Waxy!! I don't think that would work.. But I'll let you get by with that one..

Maki Riddington

The ball allows for the abdominals to be worked through their full ROM. Doing crunches is only working the abs through a partial ROM. Do you ever do half bench presses or half bicep curls most of the time?

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Exercise, my drug of choice

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HickeyNC

I actually used on of those balls this weekend and i really liked it. I was sore as hell the next day. It is a little weird at first, but you really do get a full range of motion. No stress on your lower back either.

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HickeyNC

You get what you put in.