getting defined abs

Steve Kaspar · 12-14-2008, 05:32 PM

i would like to hear some opinions on how to get the defined abs look. i know the core strength workouts of kettlebell swings, overhead squats, walking around with a barbell extended overhead for as far as you can walk, and deadlifts and a bunch of others build a strong core, but what are a few of the best ab exercises to get the 6 abs showing? i have been doing the standard crunches, situps, leg raises, since 1959, and i do have a nice 6 pack, but it really only shows if i exhale...flat stomach with 0 fat, but not the 6 pack look i'm after.
how do i get this look and what are the best exercises to achieve this?
thanks alot
steve

Chris Salvato · 12-14-2008, 05:34 PM

use your fork less....best workout advice for getting your abs to show imho

EDIT: Since 1959? Its a hard goal to obtain when you are 30+, 40+ and 50+...though still possible IMHO...it is much harder though. Diet is the key to abs and always will be..

Donald Lee · 12-14-2008, 05:36 PM

Standing Ab-wheel rollouts with a weighted vest

Kevin Perry · 12-14-2008, 05:40 PM

I would assume that if you have already done enough stabilizer and direct abdominal work then the rest just comes down to diet. And if your diet is perfect then the rest comes down to genetics. Some people have that perfect ab look others not so much. I don't think people on this board put a whole lot on abs though.

Brian DeGennaro · 12-14-2008, 05:43 PM

Sprint. Short or long. Hard. That's the best way to get defined abs I think, coupled with a good diet. I remember I was at my leanest (3%-5% lower than normal) during track season, especially indoor and outdoor.

George Mounce · 12-14-2008, 05:44 PM

Its either your food choices or how you are eating them.

Seriously, who cares about a six-pack unless its a good beer.

Jason Lin · 12-14-2008, 05:55 PM

Stop drinking water?

Matt Edwards · 12-14-2008, 06:03 PM

cardio/interval training. Typically everyone has the defined six-pack, but forget to burn off the fat around the abs to get them to show.

Steve Kaspar · 12-14-2008, 06:54 PM

thanks for the quick replies.
yep, started training as a gymnast todler at age 4..since 1959... i'm 6' 145#
i currently cycle the pro cat 1-2 level races. very tough...
was a 4:19 miler, and played semi pro ice hockey. body % has been 3-4-5% always. i imagine its a genetic thing. maybe there are a few exercises to do that will define them more.
its my challenge to get them, like all goals in sport. maybe hanging off the bar and elbows to knees??? i have no rings, but the awsome pullup/dip bar with the place to do the knee-ups. maybe weighted knee-ups.
diet perfect my whole life. just see the abs when i flex them, not like some guys that have the big ab muscles..
thanks for the comments.
steve

George Mounce · 12-14-2008, 06:56 PM

Quote:

Originally Posted by Steve Kaspar

thanks for the quick replies.
yep, started training as a gymnast todler at age 4..since 1959... i'm 6' 145#
i currently cycle the pro cat 1-2 level races. very tough...
was a 4:19 miler, and played semi pro ice hockey. body % has been 3-4-5% always. i imagine its a genetic thing. maybe there are a few exercises to do that will define them more.
its my challenge to get them, like all goals in sport. maybe hanging off the bar and elbows to knees??? i have no rings, but the awsome pullup/dip bar with the place to do the knee-ups. maybe weighted knee-ups.
diet perfect my whole life. just see the abs when i flex them, not like some guys that have the big ab muscles..
thanks for the comments.
steve

Exercise to define them more? Very unlikely. Diet is the key, and I'm guessing yours isn't perfect, nobody's is. I can have a six pack on a pretty unmoderated Paleo diet. You also don't weigh much, pack on some muscle all over your body and you'd see a huge difference I'm guessing.