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View Full Version : Abs- how do you make them Pop??



Aries80
11-14-2007, 10:57 AM
Hi all, I know this may sound like a bizarre question, but what makes ones abs really "pop"...do you need to incorporate ab excercises with weights, or is this plain ole' genetics?? I know that you will not even SEE your abs unless your diet is in check, and I am currently working on my cardio and diet to help me acheive that, but are there actually excerices to help you achieve this look? This may sound totally naive, and for that I apologize, but I will use my newbie status as my qualifier and disclaimer, lol...thanks.

Sunshineslynn
11-14-2007, 11:00 AM
Diet and Low bf% come into play for this. Also genetics can make a difference but if your diet is not in check and bf% is not low enough (which varies from person to person when they will show some show at 17% and some wont until 12%), Make sure you keep your soduim intake in check also which can make you hold water on them.

Simpy
11-14-2007, 01:13 PM
You'll also want to build your ab muscles up. If you're very lean without any significant muscle mass down there then there will be no ab popping.

Rutgers911
11-14-2007, 01:16 PM
I personally like weighted roman sit ups, I feel like they truly work all the ab muscles and I'm hoping when I get a lower bf% I'll be able to see them...

http://www.exrx.net/WeightExercises/HipFlexors/WtRomanChairSitup.html

R8TDSXY
11-14-2007, 02:12 PM
Hi all, I know this may sound like a bizarre question, but what makes ones abs really "pop"...do you need to incorporate ab excercises with weights, or is this plain ole' genetics?? I know that you will not even SEE your abs unless your diet is in check, and I am currently working on my cardio and diet to help me acheive that, but are there actually excerices to help you achieve this look? This may sound totally naive, and for that I apologize, but I will use my newbie status as my qualifier and disclaimer, lol...thanks.

Everyone has their say on how to get them to pop, I have been doing 4days of cardio(morning and evenings) and I work my abs on those days. I weight train two to three days a week and I have just now started to see some of my results along with try'n to eat cleaner than I have been. For you it may be trial and error and I no you have no room for error, but you have to see what works best for you and maybe seek the help of a personal trainer, maybe. The best of luck to yah;-)

fittchica
11-14-2007, 02:18 PM
You'll also want to build your ab muscles up. If you're very lean without any significant muscle mass down there then there will be no ab popping.

x2 people say that it's "all diet and cardio" and of course that is partly true. If they are not on point then you can forget all abut having beautiful abs, since your bodyfat will be too high to even see any muscle,lol. However working your abs, (I work mine really really hard once a week) with WEIGHTED ab work will really make them show beautifully.

Aries80
11-14-2007, 02:43 PM
Thanks everyone! I am trying to keep my diet in check and have recently started incorporating more cardio- I am pretty thin, but have that pesky 5 lbs that seems impossible to get rid of. I am doing a lot more weight training, and hope to see some results soon! If you have any other specific exercises which you believe are really helping please post!! Thanks again...

PoetryInMotion
11-14-2007, 04:54 PM
x2 people say that it's "all diet and cardio" and of course that is partly true. If they are not on point then you can forget all abut having beautiful abs, since your bodyfat will be too high to even see any muscle,lol. However working your abs, (I work mine really really hard once a week) with WEIGHTED ab work will really make them show beautifully.

Would you mind posting what you do for your once a week ab routine. Personally, I do the same. (treat them like any other body part, right?) Anyways, I would just like an idea of what other people consider "hitting them hard". If you would include rep, sets, rest time...it would be appreciated. If you don't mind. There are so many different techniques for abs out there....

Generally I do: (not necessarily in this order)
swiss ball crunches
weighted ab machine
lots of hanging ab work (straight leg, oblique twists, standard "knees to chest)
air bike
decline sit ups

fittchica
11-15-2007, 12:57 AM
Would you mind posting what you do for your once a week ab routine. Personally, I do the same. (treat them like any other body part, right?) Anyways, I would just like an idea of what other people consider "hitting them hard". If you would include rep, sets, rest time...it would be appreciated. If you don't mind. There are so many different techniques for abs out there....

Generally I do: (not necessarily in this order)
swiss ball crunches
weighted ab machine
lots of hanging ab work (straight leg, oblique twists, standard "knees to chest)
air bike
decline sit ups

I don't mind at all hon--
I have one day that is reserved strictly for abs and cardio. Instead of a half an hour of cardio I will do an hour on this day...I don't time my ab workouts either. I usually just hit them hella hard,lol. Although I sometimes switch it up for an equal excercise, I try to stay away from ab machines, and I do way more reps for my abs than say, for quads, since it is necessary.
Sets Reps Weight
Planks 4X 30 seconds
weighted decline sit-ups 6X failure 8 lbs
weighted rope crunches 4X 20-25 90lbs
incline leg raises 3X 15 5lbs btwn ankles(these really WORK! My fave btw;)
hanging leg raises 3X failure
Usually if I do these right, I am tired! But if I can I throw in a few more Sets...Oh, and because I tend to bulk fast in my obliques, you'll notice I don't work them by themselves...hope this helps!

PoetryInMotion
11-15-2007, 11:11 AM
I don't mind at all hon--
I have one day that is reserved strictly for abs and cardio. Instead of a half an hour of cardio I will do an hour on this day...I don't time my ab workouts either. I usually just hit them hella hard,lol. Although I sometimes switch it up for an equal excercise, I try to stay away from ab machines, and I do way more reps for my abs than say, for quads, since it is necessary.
Sets Reps Weight
Planks 4X 30 seconds
weighted decline sit-ups 6X failure 8 lbs
weighted rope crunches 4X 20-25 90lbs
incline leg raises 3X 15 5lbs btwn ankles(these really WORK! My fave btw;)
hanging leg raises 3X failure
Usually if I do these right, I am tired! But if I can I throw in a few more Sets...Oh, and because I tend to bulk fast in my obliques, you'll notice I don't work them by themselves...hope this helps!

Wow! I guess you do hit them pretty hard. I'm thinking I will lower my rep range a bit...maybe use some more weights. Why do you avoid ab machines? Thanx by the way for your detailed reply:)!