6% BF and no killer abs! The BEST ab exercises?

[AUBURN]

Ok, ok I admit I hate doing abs and the reason I have never done them! I'm at 6% body fat and have the foundation laid to have great abs. I have read the numerous threads on ab workouts but cannot get a consensus. My goal is to have well defined abs, but more importantly a very sculpted and toned lower abdominal/oblique region. Please give me your opinion on the most effective best ab exercises and the sets/reps that go along with them. I know I need to use resistance and how many times per week I should do them, my thinking is twice is best! Thanks

[Chitown hitter]

You basically have 3 options if at this point your abs are not showing. Which implies that your abdominals aren't grown.

1) Weighted situps
2) Cable crunches
3) Leg raises

For the situps put a plate on your chest, for the crunches hold the rope attachment behind your head and for the leg raises do them horizontal (from a bench) or vertical (hanging from a pullupbar or in the harnesses). If you do the leg raises try to work up to the point where you're able to raise your feet while keeping your legs straight.

And it's probably not the healthiest thing to stay around 6% bodyfat for too long. Please start eating before your organs shut down.

[vmi09]

Try this, it knocked off lots of excess on teh abs and made them much more defined. I found it on bb.com's exercise list for abs...there are many exercises listed there that I have found useful.

Stomach Vacuum

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Works the transversus abdominus and internal obliques. This gives you a flatter profile and a narrower waist!

To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of "20" seconds is one repetition. You can work your way up to 40 or 60 seconds.

Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. View pics of those here.

Learn More About This Exercise: View Guide

(Taken from BB.com's exercise list for Abs).


Good luck!

[amjzzz]

Are you sure you are 6%?

For most people compounds will develop the abs enough for a 6 pack. People tend to underestimate their bodyfat, so I would check that first.

[Spat]

Are you sure you are 6%?

For most people compounds will develop the abs enough for a 6 pack. People tend to underestimate their bodyfat, so I would check that first.

What he said. Generally speaking, if you're into single digits on bodyfat, you should see your abs.

[Quark79]

You're most likely at 11-12% bodyfat. Cut down 2-4% more and then see if you can see them. You ain't 6% if I had to bet on it.

[AUBURN]

Ok dude whatever you say, I have had my body fat checked at the hospital and wellness centers in town by certified exercise specialist. Also, you have heard of genetics right? Also, I eat whatever I want and usually try to work in the 6 meals a day with leans meats, pbj sandwiches, oatmeal cookies, whey, etc. I am very athletic and play soccer which is the perfect sport for HIIT with jogging and many sprints. The point is which exercises wil help me build mass on my abs and nothing pertaining to my health ito which I am very responsible with. Also its not that you can't see my abs, you can, its that I have never worked them and they muscles aren't very large hence protruding or very well defined and cut.

[matthor]

do you do any other lifting? start with the compounds as mentioned and also the weighted ab exercises - wont take long at low BF

[AUBURN]

Yes,
Monday- Chest and back
Tue- Legs
Wed- Shoulders and arms

Thur-Sun, off

I was planning on doing my abs on tues b/c I only do squats and deadlift plus I would have some good testosterone going. I might again do them Fri or sat or sun.

[Technician]

Auburn,

I prefer Leg Raises, and Good Mornings (Barbell behind your head) which are good because it is easy to progress the weight.

The easiest one you'll ever do, which is very effective, is what boxer Joe Frazier used to do; lay flat and put a couple 25s on your stomach. It's isometric, it's different than the other things you'll be doing and it is easy. You're abs have no choice but to flex. Try it.

[musmar]

These are my favorite supersets for killer abs:

1. Hanging knee up 2-3 sets X 15-25 reps superset to:
2. Kneeling cable crunch 2-3 sets X 15-25 reps

and

3. Reverse Crunch 2-3 sets X 15-25 reps superset to:
4. Crunch with feet on bench 2-3 sets X 15-25 reps

I took these from the killer ab workouts article by tom venuto, http://www.bodybuildingapplied.com/i....asp?newsId=18