Getting a six-pack......

[Thanatos]

I know fat has to be reduced (single digit bodyfat %) - but are there specific ab exercises that can target the abs after fat reduction has been accomplished? I take it merely having no fat in stomach doesn't automatically translate to six pack. One must exercise that region, right?

Currently, I have very little fat around midsection, so I thought if I could do some ab exercises that may help in getting a six pack.

What would you recommend?

[Tim Cornelis]

Any crunches excercise + deadlift + squats.

[Five Year Plan]

I am a big fan of cardio, and have traces of a six pack as a result of having a relatively low body fat percentage, without doing any ab exercises. People here may recommend ab exercises, but they actually result in an inflexibility of your abdomen in a way that (slightly) restricts breathing and makes cardio exercise more difficult.

[PhoenixAsh]

The abdominal muscles are one single muscle covered by tendons/ligaments...which give you a six pack..or more correct...8 pack.

You do not need to train them to be able to have a six/8 pack. Just remove body fat.

If you want to increase mass....make sure you do NOT simply train one part of your body but do full body workout.

What aufheben mentions is true to some extend. If you workout your muscles and tendons tend to shorten a bit making you somewhat less flexible. You can counter this by doing stretches.

Work our your abdominal muscles and obliques is extremely simple and you can do it at home. I prefer the exercises on the ball. Which also trains your core muscles including the internal muscles that go from your back to your hip.

Here is something useful:

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

[Thanatos]

Thanks, guys.

I am confused a little. Are you saying that the six pack is always there and doesn't have to be built from the start through exercise (like we build biceps or chest muscle through exercise)?

Biceps isn't already there - even if fat covers it, merely removing fat will not automatically result in biceps, right? It has to be freshly built even after fat removal. Wouldnt the same logic apply to abs - remove fat plus ab exercises (to build muscle)?

[PhoenixAsh]

All muscles are always there ;) If you have a low bodyfat % all muscles will be clearly defined.

But you are right to say that the shape of the muscle changes when it is bigger. And when muscles get bigger they are more clearly visible and more clearly defined.

https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTyN4jD2_u8TgJJdEcw7mEVhkXKwb75d 9f1m3ES2nTvErpTNp9m_w


some random dude on the internet. Clearly doesn't lift. Yet has a six pack.

[Tim Cornelis]

All muscles are always there ;) If you have a low bodyfat % all muscles will be clearly defined.

But you are right to say that the shape of the muscle changes when it is bigger. And when muscles get bigger they are more clearly visible and more clearly defined.

https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTyN4jD2_u8TgJJdEcw7mEVhkXKwb75d 9f1m3ES2nTvErpTNp9m_w


some random dude on the internet. Clearly doesn't lift. Yet has a six pack.


I think you're wrong. That dude does work out. Here's how he'd look if he didn't:

http://http://www.martindelacroix.com/wp-content/uploads/2010/02/skinny.jpg

http://www.martindelacroix.com/wp-content/uploads/2010/02/skinny.jpg

You do need to work out your abs if you want them to look proper. One crunch excercise plus squats, pull ups, deadlifsts are sufficient.

Or else an unhealthy low body fat percentage that is alsonon-durable.

[PhoenixAsh]

I think you're wrong. That dude does work out. Here's how he'd look if he didn't:

http://http://www.martindelacroix.com/wp-content/uploads/2010/02/skinny.jpg

http://www.martindelacroix.com/wp-content/uploads/2010/02/skinny.jpg

You do need to work out your abs if you want them to look proper. One crunch excercise plus squats, pull ups, deadlifsts are sufficient.

He works out but he doesn't lift. Lift = weight training.

Also...there is a significant age difference between the pictures.

[Vladimir Innit Lenin]

Sit ups
Plank
Side plank
Leg raises
Medicine ball throws

The possibilities are endless. Core is important not just for looking pretty but for your overall strength and solidity.

Just like people who 'don't do legs', anybody who professes to be a weightlifter but can't do 1 minute side plank on each side should really just be laughed all the way to the door.

[Thanatos]

Sit ups
Plank
Side plank
Leg raises
Medicine ball throws

The possibilities are endless. Core is important not just for looking pretty but for your overall strength and solidity.

Just like people who 'don't do legs', anybody who professes to be a weightlifter but can't do 1 minute side plank on each side should really just be laughed all the way to the door.

Some people say ab exercises will build muscles - and therefore make the stomach stick out. Is this true or a myth? If ab ex. like crunches make the gut look bigger, then what's the point?:confused:

[Thanatos]

Also some people say front and side planks are enough for abs - is this true? Are they really that effective? There is no movement in these exercises, so I do not know how that can be.

[PhoenixAsh]

Some people say ab exercises will build muscles - and therefore make the stomach stick out. Is this true or a myth? If ab ex. like crunches make the gut look bigger, then what's the point?:confused:

Yes and no.

Obviously when you build muscles they will protrude. BUT there is a difference between a well defined abdomen and a stomach that sticks out.

A stomache that sticks out usually is because people have seriously relaxed muscle fibers in their "second layer of abdominal muscle tissue"

Training your abs will actually tighten your muscles and flatten your stomach,

(by the way....a stomach vacuum is a awesome way to flatten your belly...google it)



Also some people say front and side planks are enough for abs - is this true? Are they really that effective? There is no movement in these exercises, so I do not know how that can be.

That entirely depends on your goals. But try them....you will see what the deal is with planks ;) It is one of the best core exercises.

[Thanatos]

Thanks again, Phoenix.

I knew about stomach vacuum earlier, but many people (on the net) were making fun of it, so I thought it wouldn't work.:(

Also can this be done at any time of the day - for instance, if you're sitting in the chair at the office or standing in line at the store, can you just suck it in and wait a few seconds/mins before returning to normal? Or must one be in a perfect standing position to do it? If the former, it can be done many times of the day.

I tried both planks ......... boy, my abs/obliques burned and I couldn't hold for more than 30 seconds.