First off, go to bodybuilding.com and post your question to an audience of knowledgable, healthy, fit people..
As for my advice, don't listen to anyone on here. -.- I tell them over and over and they don't listen and just keep feeding out bad advice.
You're not going to build your abs doing crunches and sit ups.. and you're not gonna build your lower abs doing leg raises-- which by the way is a hip flexor exercise.
The path to a six pack is determined by your body fat %. You can decrease your body fat % by either gaining muscle or losing fat. You'll need to have a decent amount of muscle in order to not look patheticly scrawny while hosting the six pack. So-- Lift weights. There's no getting around it. Everyone says cardio cardio cardio.. but just compare a marathon runners abs to a sprinters abs... Resistance training is a necessity. Six packs require you to gain overall muscle. Heavy weight back squats are the #1 exercise for getting a six pack. Why? Cause it has your core stabilizing heavy weights and your legs will build muscle faster than any other muscle group (and more muscle = less body fat % = better abs). Because you want a six pack, it's essential to build muscle where you can the fastest... e.g. Hamstrings, Quads, Lats, Chest.
You don't have to do ab specific exercises. Squats, Deadlifts and Bench Press will be enough ab work.. And anything over 15 reps a set is rediculous, since we all know hypertrophy is 6-12 reps. So anyone who suggests you do crunches for a six pack, just ignore them. Cause it niether causes hypertrophy nor does it burn a significant amount of fat. So lift weights! I like to do upper body day, lower body day, rest, upper, lower, rest.. etc... But everyone does it differently. I also don't bodybuild (6-12 reps). I lift for strength without size (1-5 reps) cause I want to be strong but fast. You'll want to do 6-12 reps per set for 6-9 sets per muscle group since you want muscle size (lower body fat %).
As for food-- High protein, low calorie diet. Recommended nutrition: Protein supplements, beef jerky, greek yogurt, steak, chicken, tuna, salmon, hamburgers, etc..
Avoid anything that is high calorie. You want to cut fat and build muscle. Ideally you'll want to stay the same weight with only the composition rearranging (musclar 160lbs rather than a flabby 160lbs).
You have to get overall core muscles. This requires resistance training, usually weights, as well as crunches and targeted lifts for the abdominal area, unless you just get really skinny. Anyone has a six pack if they are skinny enough, but I doubt yoou want that!
Sit ups or stomach crunches
Try making sit ups harder by leaning to the side when your doing the up in situp lol then lean over to the other side on the next sit up.
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oh god, please please please don't listen to most of these people and do like a billion crunches or sit ups. That is not the way, I promise. Sure you will get some benefit from them, but eventually you will just end up getting really developed upper abs, moderate mid abs, and you will have nothing at the bottom...not the look you want. Everyone trains their upper abs, in fact I'm sure you are fine in that department. what you need to do is work your lower abs like hell and add a couple upper ab exercises in there just for good measure. to work the lower abs you need to raise your legs, not your torso. the best thing you can do is hanging leg raises - work up to 10 sets of 10. also leg lifts are excellent. and if you are really determined, do dragon flags (you don't even have to do a lot). And of course, eat clean and do cardio! you will get nowhere without those factors. so get in the gym, stop doing crunches and get hardcore about it haha.
Get your body fat percentage real low. Gotta eat right to do that and also do cardio and workouts properly.
I've always been skinny but never really had abs to show until some friends and I got into doing flips and stuff. Backflips work the abs like crazy, so if you're into that...
Otherwise lots of ab exercises, mix them up, try supersets as well.
ised to do about 450 moves every second day, getting abs isn't easy.
Low calorie, High protein diet, low carb low fat. And work up towards 400 sit ups a day.
Cardio burns the fat of your mid section, doing crunches will only help so much to disguise the fat on top of your muscle.
Stomach Crunches. How I got mine :)
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