Improving ab definition

[lfcmichael]

Hi,

I feel as though I have hit a bit of a wall with getting my abs to 'pop'. I have a line each side of the abs, which starts just above the belly button, but then stops well short of the chest. That's definitely become more pronounced and visible over time, but I don't seem to be developing definition within the abs themselves (horizontally) and the lines don't seem to be extending any higher or lower.

I am about 10.5% body fat, which I know is a level where some guys even have a full six pack. I'm wondering whether it's a case of just waiting and losing more body fat. Anyone had similar experience?

[unleashthelion]

My 2 cents... I just recently started focusing on engaging my core every time I lift something, every moment I'm walking, during every rep in the gym, and I do ab work every time I lift. After all of this, I can actually see that my top 4 abs stick out more than they did a month ago (despite my losing 10lbs of fat and my lower abdomen, as well as the rest of my body, getting smaller).

I would encourage you to engage that core as much as is possible for you.

[NathanFITNESS]

I'm in the same situation as OP here, I think the body fat is too high for them to be clearly visible. My goal is to lower to 10% and possibly 9% over time and see how this takes effect on my abdominal muscles. Also, unleashthelion's advice sounds good
EDIT: I'm currently 11.1% BF

[PensMysique]

Hit core with weighted abs every single day that your rectus abdominis doesn't feel sore....3 sets of 20 on a decline bench...Thats what the doctor prescribes for lack of abs....

[justin0202]

your not 10% BF.

- Do lots of squats, leg raises, weighted crunches and eat in a calorie deficit.

Hi,

I feel as though I have hit a bit of a wall with getting my abs to 'pop'. I have a line each side of the abs, which starts just above the belly button, but then stops well short of the chest. That's definitely become more pronounced and visible over time, but I don't seem to be developing definition within the abs themselves (horizontally) and the lines don't seem to be extending any higher or lower.

I am about 10.5% body fat, which I know is a level where some guys even have a full six pack. I'm wondering whether it's a case of just waiting and losing more body fat. Anyone had similar experience?

[justin0202]

I'm in the same situation as OP here, I think the body fat is too high for them to be clearly visible. My goal is to lower to 10% and possibly 9% over time and see how this takes effect on my abdominal muscles. Also, unleashthelion's advice sounds good
EDIT: I'm currently 11.1% BF

your 15 years old. Eat,play,lift enjoy life while your young bro.

[lfcmichael]

your not 10% BF.

- Do lots of squats, leg raises, weighted crunches and eat in a calorie deficit.

If you're basing that on the photo, then that's about 5 months old.

Yeah, I do weights and I do eat in a deficit.

I'm just canvassing opinion as to why I'm not getting there: is it a need to burn even more fat or is it lack of abdominal development (as some responses seem to suggest).

[riverjay]

If you're basing that on the photo, then that's about 5 months old.

Yeah, I do weights and I do eat in a deficit.

I'm just canvassing opinion as to why I'm not getting there: is it a need to burn even more fat or is it lack of abdominal development (as some responses seem to suggest).

I think it's a little bit of both. In MOST cases, the reason people don't have visible abs is because high bf %, so often times this causes people to neglect ab training. IMO ab training should be incorporated into every workout program.

[justin0202]

start focusing on weighted crunches, weighted decline sit ups, leg raises, bicycle kicks i think their called. id bulk bro. I would kill your abs and do a 6 month bulk at a 10% surplus then cut in a 10% deficit. you will end up being a lot happier.

If you're basing that on the photo, then that's about 5 months old.

Yeah, I do weights and I do eat in a deficit.

I'm just canvassing opinion as to why I'm not getting there: is it a need to burn even more fat or is it lack of abdominal development (as some responses seem to suggest).