How to get 6 pack abs?

[JEDI]

i have a 2pack (below the ribs). but i cant get the other 4 below that. My body fat is under 10% (as measured by some machine), but i have a little build up of fat below the belly button.

I've been doing 5x5 Stronglifts but apparently the Reverse crunch is for the obliques?!

http://stronglifts.com/the-reverse-crunch-get-your-six-pack-abs/
"Strengthen Your Abs. More specifically your external obliques."


Suggestions on getting a 6pack abs?

 

[Woosta]

What's your diet like?

 

[SociallyChallenged]

The machine is wrong. Your body fat is not under 10%. You bottom abs are the last to be seen. You still need to decrease your body fat percentage to see them. Utilize a caloric deficit and you should be seeing them soon enough.

 

[Atty]

Lose fat.

 

[sthaznpride17]

Diet is the key to 6-pack. Unless you have freaky genetics.

 

[darkxshade]

Abs are made in the kitchen, the last 2 is a bitch, I'm finally getting my 4th to show. God knows how long it'll take to get me the final 2. I'm hoping by this summer.

 

[brikis98]

Seeing your abs is primarily about body fat percentage. You can do reverse crunches or any other ab exercise all day long, but as long as a layer of fat covers your abs, you won't have a particularly visible 6 pack.

 

[mizzou]

genetics.

my torso is a nice, big and solid. But theres no way I will ever get a 6 pack unless I get bone thin, my body just wants to store too much fat there for whatever reason.

 

[bobsmith1492]

Run 30+ miles per week and they'll start to show!

 

[darkxshade]

Run 30+ miles per week and they'll start to show!

I'd like to say this is true but it's easier said than done, I've been running pretty much 20-30miles/week for 6 months.

 

[dyn2nvu]

Leg lifts could help.

 

[elitejp]

Only diet will give you a six pack. Situps or any other exercise wont unless you burn enough calories

 

[SociallyChallenged]

Only diet will give you a six pack. Situps or any other exercise wont unless you burn enough calories

This is true to a certain extent. Weighted ab exercises can induce significant hypertrophy. With bigger muscles, they are easier to see. Diet is number one, but exercises can help with ab visibility.

 

[soccerballtux]

Both exercises and diet. Social is on the money.

 

[MrMatt]

Seeing your abs is primarily about body fat percentage. You can do reverse crunches or any other ab exercise all day long, but as long as a layer of fat covers your abs, you won't have a particularly visible 6 pack.

Yup.

Abs are made in the kitchen, not the gym - Dorian Yates.


Also genetics plays a huge role.

This is true to a certain extent. Weighted ab exercises can induce significant hypertrophy. With bigger muscles, they are easier to see. Diet is number one, but exercises can help with ab visibility.

if there's a layer of fat over the abs exercising might actually make you look slightly fatter. If you can stand up straight you probably have a 6 pack underneath your layer of chubzzzzzz

 

[Deeko]

The machine is wrong. Your body fat is not under 10%. You bottom abs are the last to be seen. You still need to decrease your body fat percentage to see them. Utilize a caloric deficit and you should be seeing them soon enough.

You're correct that decreasing bodyfat is what he needs to do. However - not necessarily about the machine being "wrong". I had my bodyfat tested last year in a hydrostatic body fat tester - generally pretty accurate - and it was about 9% (give or take .5%, I forget the exact number) and I've never had a six pack. Everyone carries fat differently.

 

[M0oG0oGaiPan]

This is true to a certain extent. Weighted ab exercises can induce significant hypertrophy. With bigger muscles, they are easier to see. Diet is number one, but exercises can help with ab visibility.

I agree with this. Might want to throw in some lower back work to balance out that core. Weighted hypers maybe?

There's this ab exercise we do at our mma class where a partner drops a medicine ball on your midsection.

http://www.impulseadventure.com/weights/medball.html

 

[SociallyChallenged]

You're correct that decreasing bodyfat is what he needs to do. However - not necessarily about the machine being "wrong". I had my bodyfat tested last year in a hydrostatic body fat tester - generally pretty accurate - and it was about 9% (give or take .5%, I forget the exact number) and I've never had a six pack. Everyone carries fat differently.

Well, I assumed he used one of those crappy handheld things. I had a two DEXA scans before and after a research project I was involved in. My first result was at 10% and my second was 14%. I had abs at both times. I agree that people carry fat differently. I carry it in my ass a lot for some odd reason. The general public however should see abs at 10%. There will be some differences, but it's usually an ok bet.

 

[Deeko]

Its a good rule of thumb. I'm odd in that I carry virtually no fat in my lower body. Which means when I'm at 9% bodyfat, the vast majority of that is still in my stomach area. I would probably need to get closer to 6% or so to have ab definition.

 

[SociallyChallenged]

Its a good rule of thumb. I'm odd in that I carry virtually no fat in my lower body. Which means when I'm at 9% bodyfat, the vast majority of that is still in my stomach area. I would probably need to get closer to 6% or so to have ab definition.

Hm, it's interesting to find my polar opposite :awe:

 

[Tech_savy]

Check the link.That might improve you'r workout routines.

http://www.shapefit.com/ab-workouts.html

 

[rasczak]

eat more fatty foods workout less. the abs will show themselves eventually.

 

[SociallyChallenged]

Check the link.That might improve you'r workout routines.

http://www.shapefit.com/ab-workouts.html

Although I stated that some weighted ab exercises can help with ab visibility, an ab "routine" is absolutely pointless. Diet is key. A bunch of things that really don't stress anybody's abs doesn't induce hypertrophy or growth. Hitting the abs, like any other body part, with a heavy load is the only way ab exercises actually help with a six pack. Full workouts, hours of situps, doing 10 different kinds of ab exercises are all for naught. They does nothing to aid the process.