IF YOU WANT TO ACHIEVE A SOLID SET OF ABS READ ON..
First things first.
If your bodyfat percentage is too high you will not be able to see your abs. The key to revealing your abs is all about getting rid of your bodyfat you want to get this as low as possible, this can be achived by proper diet and cardio, A good cutting diet is what you need, which is a diet with a calorie deficit eating less calories than you burn, use the search function to find a good cutting diet that would suit you. A good fat burner supplement will help out and make it much easier, although it is not needed.
STRENGTHENING THE CORE AND ADDING SIZE TO THE ABS
There are 100's of ab excercises all have there own benifits. Some people like to add weight for extra resistance which helps strengthen and add size to the abs, and some people just like to use bodyweight but relly focusing on the Squeeze and Contraction Personally i find that abs respond best to just bodyweight excercises with a good squeeze and contraction, many pro bodybuilders agree. But you should include both for maximum results.
HOW MUCH SETS AND REPS
When training abs you should do at least 3 different excercises, i find that about 10-15 secounds rest inbetween each set is best and about 1 minute inbetween excercises. You dont want to rest much it should be done as quick as you can. 10 minutes roughly spent on training abs all together presuming you dont waste time resting. Abs respond best to high repititions, This does not mean go and do 1000 sit ups, High repititions are between 15-30 i wouldent go any higher than 50. personally i usually burn out at 20 reps if i am squeezing and contracting them hard enough. When i do weighted ab excercises i tend to keep the reps at about 15, As i find this works best.
HOW OFTEN TO TRAIN ABS
Abs being such a small muscle can recover fairly quickly unlike most other muscles which need more time. Many pro bodybuilders tend to train there abs everyday, But i think this would be too much for everyone else like you and me. 2-3 times per week would be perfect. I only train my abs 2 times a week but when i do i try to hit them as hard as possible, each time out doing my last ab workout.
FOOD FOR THE ABS
Abs just like every other muscle need food to grow, Like i said before though concerntrate on lowering your bodyfat to reveal the abs first, this done through diet and cardio, But how to make them grow? Your diet is more important than the training it self. You need a good amount of protein which is the building blocks of your body. 1g-1.5g protein per pound of bodyweight is a good amount to aim for. You also need to include carbohydrates and healthy fats. A good diet to follow would be something like this, Presuming you know your calorie intake for your goals. 40% protein, 40% Carbohydrates and 20% healthy fats.
HOW TO MAKE YOUR ABS LOOK MORE RIPPED AND CUT
Even if your bodyfat is low there is still excess water which is held under the skin, Getting rid of this water retention will give you an extra edge and help make your abs stand out and become more visable. Sodium is what causes you to hold excess water under the skin, if your diet is high in sodium you will look bloated and it gives you a puffy smooth look due to all the water retention. Lowering your sodium intake will deffently help make those abs more visable. Potassium on the other hand has an opposing effect, potassium holds fluid in the muscle cell, hence creating a hard full look. So if you are relly serious about getting your abs in top condition i suggest lower your sodium intake and increase your potassium intake. There is also Diuretic supplements which help remove excess water retention from your skin, producing a ripped/cut look.
MOST EFFECTIVE AB EXERCISES
Everyone has there own oponions and responds differently, there is no "best" ab excercise as they all have there different advantages. Personally my best ab excercise is this one here preformed by Michael Ferencsik notice how he focuses on the squeeze and contraction. Here is the video
Here is a bunch of links of a varaity of different ab excercises that will deffently benifit you. There is ab excercises for beginner, intermediate and advanced.
If you have any other questions about abs feel free to make a post. Enjoy!
Thread: Want Abs?