Aa
cant get abs to show
I am 21 years old 6'3" currently 190 pounds with right around 9% body fat any idea why my abs arent seen at all when i flex them they are very hard i work them out three times a week always giving them at leats 48 hours to heal and i run 2-4 miles a day i have a pretty normal i dont drink pop or alcohol and i rarely eat over 2500 calories a day and i can not figure out why i cant seem to get abs. please any advice will help, thank you.
yes i go to a gym 6 days a week i will be sure to do these exercises but i do most of them already i usually will do 3 sets of each exercise with 25 reps should i increase that?
I can't help you greatly, but maybe a little...?
Are you doing "different" ab exercises? "Abs" aren't just 1 set of muscles (your abs are actually a group of 6 muscles)...so you shouldn't just work them 1 way. It is very good that you are resting at least a day between ab workouts - ALTHOUGH some experts say that abs are the only muscle group that can be worked every day.
The rectus abdominis muscle is the one responsible for the "6-pack". Here are ab exercises that are good for your rectus abdominis: bicycle (which also works obliques), captain's chair leg raise (also obliques), traditional OR exercise ball crunch, vertical leg crunch (legs are lifted vertically in the air) (also obliques), reverse crunch (works your lower rectus abdominis), ab rocker, plank on elbows and toes (watch form! keep your bottom down - hold for 20-60 seconds).
There are MORE exercises and there are MORE abdominal muscle groups that you should target.
If any of these exercises cause pain in your lower back, stop. It is usually an issue of FORM. See if you are arching your back. Ask yourself if your ABS are in... Otherwise, maybe you are DONE for the day... PAIN IS NOT GAIN.
Do you go to a gym? Ask a trainer for different ways to do the old-fashioned crunch. It is practically endless!!!
Good luck.
Are you doing "different" ab exercises? "Abs" aren't just 1 set of muscles (your abs are actually a group of 6 muscles)...so you shouldn't just work them 1 way. It is very good that you are resting at least a day between ab workouts - ALTHOUGH some experts say that abs are the only muscle group that can be worked every day.
The rectus abdominis muscle is the one responsible for the "6-pack". Here are ab exercises that are good for your rectus abdominis: bicycle (which also works obliques), captain's chair leg raise (also obliques), traditional OR exercise ball crunch, vertical leg crunch (legs are lifted vertically in the air) (also obliques), reverse crunch (works your lower rectus abdominis), ab rocker, plank on elbows and toes (watch form! keep your bottom down - hold for 20-60 seconds).
There are MORE exercises and there are MORE abdominal muscle groups that you should target.
If any of these exercises cause pain in your lower back, stop. It is usually an issue of FORM. See if you are arching your back. Ask yourself if your ABS are in... Otherwise, maybe you are DONE for the day... PAIN IS NOT GAIN.
Do you go to a gym? Ask a trainer for different ways to do the old-fashioned crunch. It is practically endless!!!
Good luck.
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