I want ripped defined abs, has anyone ever successfully got this? Tell me how!!

[overmydeadbody]

I really want a defined washboard six pack set of abs (probably because I've spent too much time on Pinterest).

Has anyone achieved this? Please tell me how.

I have a flat stomach, but not really any definition to it. Is it an impossible dream?

I don't go to the gym or anything, just run, climb, surf... Can I do things at home to get a six pack?

[TheEmmaDilemma]

To have a visable 6 pack is in a large about your bodyfat percentage, and well, genes. Some people will never achieve a great one even with 1% BF.

Core exercises which work all 4 of the ab muscles are best.

But you can have them all you want. To see them, you're going to have to get your bodyfat low enough.

[TheEmmaDilemma]

Take a look at this:

www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

[overmydeadbody]

I think my body fat is quite low, how would I know though?

[TheEmmaDilemma]

Exh was a fitness model. I learnt a lot.

[Isadora2007]

This is my 8 year old. She does 13 hours a week of gymnastics training. She is also pre pubescent so has a very very low body fat percentage. I’m not sure that’s entirely possible in an adult woman... or even desirable?
Serious weight training could be an answer- they often have low body fat and definite six packs!

[overmydeadbody]

Thanks the emmadilema that is really helpful

[TheEmmaDilemma]

You could use one of those scales, but most aren't overly accurate.

You can calculate online - again not really accurate.

Best is using Body Fat Calipers to check.

My exh was a fitness model. I learnt a lot.

Obviously the more you work them hard, the better look you will get, but to really get them to pop you do have to have pretty low bf. This is why bodybuilders really dehydrate before shows. So their skin is almost paper thin and shows every muscle.

Start looking at core exercises and using a ball. Find a routine that focuses on all 4 ab muscle sets. Do them every other day till it kills. See how they build. If you're really going for it, make sure you get enough protien to repair and build the muscles. Give a month and check your results. You can feel them. You can tell with your hands how good they are, under any fat you're holding there.

If they are good and there, but you can't see them. That's body fat.

[overmydeadbody]

Impressive 8 yr old Isadora!

I guess it would just be a nice achievement.

Looking at those photos my body fat is about 20% now. I'll have to get it lower.

[TheEmmaDilemma]

Happy to answer anything else. :)

[overmydeadbody]

Thanks theemmadilema.

I'll give that a go. I eat a lot of protein anyway as a long distance runner, just never specifically worked my abs, the top ones are defined but that's it.

[overmydeadbody]

What was out like dating a fitness model?

[TheEmmaDilemma]

More boring than you'd expect. And a lot of rank farts.

My older self has realised there's a lot more to a man than a set of fucking to die of abs. But oh my, they were a fucking pleasure to look at.

[TheEmmaDilemma]

*to die for

[BabyDreams2018]

My DF(friend) did P90X. It was really hard but worked. Have you looked at Planking or Stomach crunches?

[milkjetmum]

Try the 30 day ab challenge, I've done it a few times and it really works but it takes a long time towards the end (think 1hr plus of ab exercises!)

But really incredible to go from struggling to do 10 on day 1 to thinking to yourself the first 80 are ok it's the last 20 which are tough

[TidyLike]

I used to have this, got it by planking for 2 mins per day. I was also very thin and breastfeeding. I could feel the muscles through the skin but couldn't really see them much, even though my body fat must have been very low (I look a bit ill and scrawny in photos from that time).

[skyrlover]

I was able to! I'd post a photo but I'd be recognizable.. So PM Mr if you want any details :) ... The thing to ponder is that you'll either look bulky or skinny.. I'm an odd mix of the two but love it!

[overmydeadbody]

Ooh thanks everyone, so hard work then!

I've started planking this week so might just keep that up but increase the time and the variations.

Don't want to get skinny.

[overmydeadbody]

Skyrlover well done on getting it! I don't really want to change my shape, just define my stomach! I guess it's the impossible dream.

[milkjetmum]

I think Mohammed Ali said it well when he was asked how many sit ups he did in his training. He said he didn't do many but that he only counted the ones that hurt 😁

[lljkk]

Go anorexic. I mean, it works, if you're willing to pay a horrific price. That's all visible abs mean = Low % body fat.

[overmydeadbody]

Lljkk what a stupid comment.

O want abs like Jessica Ennis hill, you don't have to be anorexic to have a low body fat%.

[InfiniteSheldon]

I had abs like Jessica in my thirties and into my early forties, I was a fitness instructor teaching a variety of classes, running, cycling and very careful of what I ate. still do yoga but whilst eating cake. I was a fairly lonely single parent with lots to prove to an abusive ex now happily married.
You need to combine a wide variety of hard core exercise with a clean lean diet and be very very focused.

[overmydeadbody]

Thanks infinatesheldon. I'm probably to lazy in that case

[lljkk]

It's fact not stupid comment. Having visible abs isn't a sign of good fitness or health. It's just a sign of very low body fat %. Nothing else.