How do you build abbs?

[Rookie77]

I have a flat stomach becasue I just try to saty active but not workout. I want to at least have an outline of abbs by June 1st and I have lloked at many sources and they mostly have said differetn things. So now I want to know from your expeirences how you have built and maintained abbs?

[NotJustAnotherGuy]

Heavy compound lifts.

#1 Squats

#2 Bench Press

#3 Deadlifts

#4 Overhead Press

Don't do traditional ab exercises. You're wasting your time. Crunches, sit ups, planks, etc.. for 100 reps are not going to significantly BUILD your abs. Nor is it gonna burn stomach fat. So why people do them? I have no idea. You don't see people doing 100 rep bicep curls do you? No. Because hypertrophy is accomplished at smaller reps and therefore is a form of cardio that doesn't really burn that much calories.

To get 6 packs you have to do two things--- burn fat and build muscle. A six pack reveals itself around 8-10% body fat. To lower your body fat, and increase your muscle size/weight compound lifts are key. Squats are #1 because they burn the most calories and build the most muscle. However, you can't squat everyday (darn!). So adding in Bench Press, Deadlifts and Overhead Press allows you to build all your biggest muscles (it's easier to gain a lb of muscle in your pecs than a small muscle group like your bicep) and supporting muscles.

I do not do ab specific exercises and my abs are pretty defined. The key is compound lifts for muscle mass (remember it's one of the ways of lowering body fat %) and cardio if you have enough muscle, but too much fat.

[curiouschica]

I agree with the burning fat part...but why do you think ab exercises like crunches/planks are not beneficial? They aren't the magic exercise but they help I think!

[NotJustAnotherGuy]

Because hypertrophy is caused at less than 12 reps with high resistance / intensity. It's like wanting to be big and muscular by running long distance instead of sprinting. Compound lifts will create more muscle mass on your abs than crunches and planks, by far, and burn more calories as well.

[JBsport]

Just doing chrunches isn't enough(but it is needed).

1 build muscle.

To build muscle you need two things. Exercise, I suggest chrunches instead of situps, because they are safer. You can find lots of trainings shedules online, but you need to find out yourself what works best for you. Everybody is different.

2 good nutrition. To stimulate muscle growth you need carbs and protein. Especially after your exercise. Also you need to keep your bodyfat% low, but you said you already have a flat stomach,so that won't be a problem.

IT WILL TAKE TIME, PATIENCE AND DISCIPLINE ARE KEY.

also without decent chestmuscle, abs don't look good.

Apologies for my spelling/grammar

[MrEM4N]

Ab's are 90% diet and 10% working out. If you want a six pack you need to reduce your body fat percentage to around 8% if you want them noticeable.

Good luck giving up simple carbs, sugars and greasy foods.

[martyfellow]

Planks, curls, floor exercises like the routines most aerobics instructors do. No pain, no gain. It should hurt.