Any tips would be greatly appreciated! xx
Help! How do you get abs?
Any tips would be greatly appreciated! xx
Any tips would be greatly appreciated! xx
In order to have abs, you need to have 2 things for them to be visible.
1) Low body-fat percentage.
2) Big ab muscles aka muscle mass.
If you are not eating a lot, it may be that you lack muscle mass. In order to gain muscle mass you need to eat more and do work outs that build your muscles.
My goal is also to gain abs. My workouts consists of the three main compound movements. So, squats, dead lifts and bench press. I do compound movements because they are great exercises that will increase your strength level. Increasing your strength is very important for gaining abs because some of the exercises that will really work your abs requires you to be at a certain level of strength.
I split these movements over three days that I go to the gym. I also do planks, hip thrusts, leg press, assisted pull-ups, inverted rows, lat raises, lat pulldowns, bicep curls, tricep pulldowns, face pulls, and seated chest press.
I do three sets of each exercise with 12 reps.
Right now I am bulking. So, I eat foods high in calories and protein, along with small snacks in between. For breakfast, I have cereal and snack on nuts throughout the day. For lunch, I will have some outside food, normally a chicken burger from this shop near my house. Then I will have a fruit afterwards. For dinner, I will have some frozen ready made meals that I bought from the supermarket.
Really, if you are very underweight i. e. below your recommended BMI weight, it doesn't matter what you eat at that stage. Your goal should be eating enough calories to be putting on weight. If you put on a little bit of fat you can always go on a cut to fix that. However, if you are an ideal weight right now, having lean meats like chicken will be very good for you.
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- 1.3K opinions shared on Health & Fitness topic.
My abs aren't as defined here because I am bloated and not flexing. But what helped me was keto diet in combination with body building. I weight 161 in this picture 5'5 or 65in. So don't let people tell you, you have to weigh some super low amount. It just depends on the person. If you want specifics please direct message me if you're following my page. Hope this helps!!!♥️♥️♥️
- 1.1K opinions shared on Health & Fitness topic.
We all "have abs". The problem is to get them out from hiding, and boy, do mine ever like to hide!
If your diet is a good one- low in refined carbs and simple sugars, with a decent amount of clean protein- let's focus more on the types of exercises you do.
Many people don't "get abs" because the muscles they are exercising simply are NOT their ABS!.
Many (supposed) ab exercises are more focused on working the "hip flexors", and these muscles just aren't the ones that "show" . (These are the muscles that are already constantly tight in people who sit bent at a desk all day).
There are many sources of exercises: Internet, doctors, physical therapists, exercise coaches, etc.
Study up and find protocols which focus on the upper rectus abdominus, obliques, serratus, and posterior core. Try to perform more of these than exercises which dwell only on hip flexors.
If you can afford it, hire an exercise coach for 2-3 sessions to get you off to a good start. Explain your target areas. Get a brush-up lesson every 4-6 weeks top maintain your form and/or to fine-tune exercises as your body changes.
Good luck!
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The ONLY way you get them to show is to lose the body fat, you need to be around or LESS than the 15% body fat range for male or 20% for female to begin showing for most people. So diet is really the key factor. Otherwise you can have abs, but will never see them as they are under all the fat.
https://www.youtube.com/watch?v=9VsDP584zyQ
Exercises for abs can be done daily according to a few people, as long as you don't overwork it. The muscles are small, so it makes it harder to overwork / damage it as much as other/larger muscles.
Here's a video from a popular trainer (who also is a certified strength coach/physical therapist) that I've been following recently.He has some programs, but posts a lot of videos/tips for free. The programs essentially makes it easier to follow and track your progress, since it's meant to be more balanced for long-term use.
You can get exercises from other people/places, but make sure they are a complete ab/core workout. (IE: They contain all the muscles from the core, not just abs)
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You just need to crunch those abs for a solid 5 minutes every single day, no excuses. Every. single. day, no excuses. Sure, sure, diet's key; you can't be chewing up mozzarella sticks and drinking soda but if your diet is nominally healthy then tell me about your struggle after 2 solid weeks of this regime.
By 2 weeks you should at least feel that washboard coming to the surface like some armor over your gut. I remember as a kid, some fat sucker tried to catch me with a gut punch from behind a wall-- sSHH-DING! Deflected by ABS. I didn't even flinch, my abs flexed on impact and that kid just punched a steel beam. 7th grade was wild. I'm not sure I ever tried to have abs after that, eh, nbd. -
If you are already fit great for you! Why do you want to have abs? I think it is all about consistency of workouts and eating right. I eat based on macros which is just % of protein vs % of days vs % of carbs depending on my body type. This has worked wonders! What is your current muscles % and body fat? To have visible abs you need somewhere below 17% body fat!
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If you really want to develop and you need to do targeted core workouts. Sit-ups and crunches are good, so are planks, personally I like vertical sit-ups and Russian twists. The twists are especially nice in that they work core back and arm muscles simultaneously.
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I don't know about you but I used to weightlift started at 13 stopped at 16 all I did was bicep curls and bench press and I had a six pack and I didn't even diet or even work on my abs of say what your doing is great for losing weight not ai great for building muscle (mass) toning is different you need to start using weights for your belly doswnt even have to be focused on the abs you can used an all around machine like I did but focusing on the abs with weights will work a lot quicker there's this ab machine not sure what its called but it focuses on abs so basically the solution here is to not rely on running to gain because or only tones and burns calories if you want to pack on bulk (bigger muscles) then you need to start using weights or if you don't want to go into complicated things do plenty of sit-ups and crunches that will work too but the weights are better
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Its not healthy for women to have visible abdominal muscles. Getting your body-fat that low takes a toll on the body.
You need to track your calories, you need a calorie deficit, for an extended period of time. You need to keep your metabolism going, intermittent fast, and just hope your genetics are built for it. -
Its diet. For years i never got abs even though am a muscular guy. Bh i got motivated by a girl t get abs. So i cut all fizzy drinks i mean all fizzy drinks and sugar for like months. I ran anytime i got the opportunity and did a lot of exercises to help lose belly fat HIIT workouts. Gues who got sam abs
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You need to have a very low body fat percent, the actual numbers depend on genetics but usually below 12% and do plenty ab exercises.
Fruit is actually quite overrated and should probably be avoided to a degree due to the sugars. Eat more vegetables instead. -
U must workout 6 days a week. No matter how much u run, diet must be suitable for fat loss.
U must lift weights.
Before 1 month, my weight was 73.5kg & now, its 68kg.
I tried intermittent fasting & results were interesting.
Still my abs are not visible 😂because my body fat was around 16%.
I stopped after 1 month because i don't want to loose muscle.
I started muscle gaining again. - 1.2K opinions shared on Health & Fitness topic.
you already have abs. just need to cut fat till you see them. and by cutting fat i don't mean "not eating fat" i mean "burning the fat in your body". not eating fat will actually be detrimental to that. working out will speed things up.
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Everybody has abs. They're just covered with a layer of fat. Burn in that area and LATER focus on sculpting. Regular or raise your legs instead... Stuff...
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you sound like a very healthy person. You don’t need abs to be healthy. Woman are supposed to have about 20-25% body fat.
- 7.8K opinions shared on Health & Fitness topic. u
You have to run everyday you have to have a real real clean Diet then shread all the fat then all of a sudden you'll see abs. But do crunches 6 days a week
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I think it helps:
https://www.youtube.com/watch?v=QjUj6z34tEg - 407 opinions shared on Health & Fitness topic.
Eating is an important part of exercizing. Without enough nutrients from food, you won't build muscle. I don't know why you want abs, but just know that you're better off without abs.
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Be less fat. And when you're losing that fat, make sure that's what's going away and not muscle. That's done through proper dieting and exercise. I. e dont starve yourself
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Girls don’t usually get abs because they just naturally have a higher body fat %
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You don't. They're disgusting, no matter who they are on.
- 529 opinions shared on Health & Fitness topic.
The ones in the pic are a little too defined.
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Why do you want abs? They look ugly
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Do a lot of chest workouts like sit ups or planks.
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