Ab workout with pictures

Package

ok guys, there are many abs workouts here. but im looking for one that actually works.

so heres the plan. for those of you with actual 6 packs, post your pictures and tell us what workout you used to get them.

i dont have one, but im after one, i usually do a couple of hundred sit ups per day coupled with 12 one minute reps of burpees.

so whatcha got?

Magic Eight Ball

'Abs are made in the kitchen'

..with a little help from..
Squat


Deadlift

Mellor

Everyone has abs. Everyone. most people also have them covered in a layer of fat. contary to want most people believe, sit-ups crunches etc don't reduce stomach fat. Your body decides where to store and lose fat from, to to make you abs visable, you'll need to get to about 10% body fat (via diet and excercise).
Depending on how skinny you are, some general all-over work to put on mass should inprove the look of your abs further once visable.

itsallaboutheL

Here's my ab

lol

high intensity pizza eating 3x/week, can't go wrong

i57dwun4yb1pt8

sounds like some randomer with a male 6 pack fetish to me ....;-)

itsallaboutheL

DaDumTish wrote: »

sounds like some randomer with a male 6 pack fetish to me ....;-)

i'd like to meet the person that manages to crack one out to that

Hanley

itsallaboutheL wrote: »

i'd like to meet the person that manages to crack one out to that

You've met him

Just Contribute

How can you calculate your body fat %?

Amtmann

This is a great website, about fitness and muscle-building in general. Here is the section on abs. He also has a youtube channel with plenty of home workout techniques.

mgmt

Do lots of cardio to get rid of bodyfat. Read this website:

http://exercise.about.com/od/abs/ss/abexercises.htm

G86

This thread looked oh so promising...

but I see no pictures:(

itsallaboutheL

G86 wrote: »

This thread looked oh so promising...

but I see no pictures:(

I had one, but i can't leave it up for more than 2 hours or the intertubes explode.

Amtmann

G86 wrote: »

This thread looked oh so promising...

but I see no pictures:(

Video any good?

https://www.youtube.com/watch?v=BxLCNiEXywo

https://www.youtube.com/watch?v=rPKQdboezNk

G86

itsallaboutheL wrote: »

I had one, but i can't leave it up for more than 2 hours or the intertubes explode.

You mean you can't suck it in for more than 2 seconds or you'll explode:pac:

itsallaboutheL

G86 wrote: »

You mean you can't suck it in for more than 2 seconds or you'll explode:pac:

*Durty*

G86

Furet wrote: »

Video any good?

https://www.youtube.com/watch?v=BxLCNiEXywo

https://www.youtube.com/watch?v=rPKQdboezNk

Jesus Christ hi, are you trying to give me nightmares?!

Package

thanks guys. ill get my 6 pack if it kills me, tryin so much,, . is there anywhere that does body fat testing? like a walk in place?

Magic Eight Ball

Package wrote: »

thanks guys. ill get my 6 pack if it kills me, tryin so much,, . is there anywhere that does body fat testing? like a walk in place?

Abs are are pretty redundant unless your trying to snag a 16 year old justin bieber fanatic.
A mammoth back is where it's at...

Package

ha, thanks magic8ball.

Brian?

Magic Eight Ball wrote: »

Abs are are pretty redundant unless your trying to snag a 16 year old justin bieber fanatic.
A mammoth back is where it's at...

Assuming by mammoth you mean densely covered in ginger hair, I agree.

Lantus

Package wrote: »

thanks guys. ill get my 6 pack if it kills me, tryin so much,, . is there anywhere that does body fat testing? like a walk in place?

You can pick up some pretty cheap calipers made by accumeasure on the wonder web for 10quid or so. pretty damm accurate. Remember, what's important is the rate of change and the users accuracy in getting consistent readings. Testing every 1 to 2 weeks istypical to determine whats happening to your body. However, it will take a month to lose 1-2& BF so it's a patient process (and you wont lose 1% every month!)

Use an excel spreadsheet to easily record weight and from your BF% workout lean mass. That way you can determine muscle loss/gain as well as fat% and chart it over time. I did it and it's really good to spu you on or identify what isn't working and change it.

Package

great advice lantus.

i think at the moment, im about 18% . so trying to get down to 10%, although i think at 32 it MAY be a bit too much to ask no???????????

so tell me this , which is better

65 mins on an exercise bike at between 25-30kph to a total of 28.5 km.

or shorter distances at alternate speeds?

discus

Magic Eight Ball wrote: »

Abs are are pretty redundant unless your trying to snag a 16 year old justin bieber fanatic.

I don't know which I'm meant to question, the fact she's 16 or that she listens to Justin Beiber...

Carl Sagan

Package wrote: »

great advice lantus.

i think at the moment, im about 18% . so trying to get down to 10%, although i think at 32 it MAY be a bit too much to ask no???????????

so tell me this , which is better

65 mins on an exercise bike at between 25-30kph to a total of 28.5 km.

or shorter distances at alternate speeds?

I've seen photos of 50+ year olds going from overweight to having visible abs, so it's definitely possible.

I'm not really sure what's better there but I'll just give my opinion (which in turn was made from other peoples opinions online). Doing shorter and more intense workouts will contribute to losing more bodyfat as opposed to weight. At the end of the day though, being at a calorie deficit is more important than anything.

SIX PACK

Where's the pictures ?

Transform

<snip> less of that thanks </snip>

Magic Eight Ball

discus wrote: »

I don't know which I'm meant to question, the fact she's 16 or that she listens to Justin Beiber...

Question how fruitless chasing a 'six pack' really is!!

thebiggestjim

Toes to bars, throwers and medicine ball sit-ups are really good exercises

toes to bars
http://www.youtube.com/watch?v=DCoJSJsS3J0

throwers, can also be done on the ground with someone standing on your feet
http://www.youtube.com/watch?v=v_yzMoyyI-s

medicine ball sits ups
http://www.youtube.com/watch?v=KyEypsFivtw


six pack is a two stage processes.

1) Build up your ab strength, these exercises will help a lot. Like any muscle you need to weight train your abs for them to get bigger.
2) Get your bodyfat % down to about 10% - 12% for men, its a bit more for women.

Jim