Ive been doing this ab workout since last Nov. However, i got A LOT stronger still dont have any "ABs". I have a very toned flat hard stomach. Yes I work out all parts of my body (workout out 3-4 times a week). Made good progress everywhere else.
Im not sure of exact BF% but i know its low. Im 5"11 165. Eat right and do some cardio. Drink a ton of water. I never bought in to the idea abs are "Genetics" but im starting to think its true. The basic:


11 exercises–25 reps of each exercise in this order:

In and Outs (picture being in boat pose and moving your legs in and out)

Bicycle

Bicycle in reverse

Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest

Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style

Hip Rock and Raise- reverse crunches

Pulse-ups/Heels to Heaven-Reverse crunches with straight legs

V-up roll ups-Similar to a teaser

Obliques V ups-side lying lifting legs and shoulder up at same time, kind of an oblique crunch ( Both sides)

Leg climbs-lying on back one leg bent, one leg extended rolling up to top

Mason twist-Oblique twists done VERY quickly with legs raised up off the floor


After I could complete this everytime, I would also add Max out sit ups then crunches.

After a few mounths I mixed it up with different Ab Work out that were more intense.

Hanging knee ups then side to side.
Decline situps / Weighted Decline sit ups
swiss ball sit ups
Captains Chair.

However after all this no TRUE ab definition. Just a strong hard flat toned stomach.
A friend at the gym is surprised b/c we done some of the same things, hes had better results. A few people at the gym said its prolly b/c ive been on creatine. Im not sure but i think im going to go off of it to give it a try.

Any one had the same problem? Or in the end is it just "Genetics"?

I think there's a diet for it w/ exercise not sure though i think thats what i read.

because you arent RUNNING..start running and you will definatley see some definition..

because you arent RUNNING..start running and you will definatley see some definition..

it has nothing to do with running or how much of it you are doing. You could do a million sit ups in a day but still not have a six pack if your body fat % isnt low enough. You need to decrease your calorie intake a bit to put u in a calorie deficit to lower your all round body fat % to get definition on your abs and entire body. People say running is the key to abs but it really isnt, its good because it burns alot of calories.

Strong Abs are built in the gym, good looking abs are built in the kitchen.
you need to figure out your diet their bud

yeah i knew i read some**** like that.

Everyones got a six pack. You got fat covering up your cardio and adjust your diet. More importantly adjust your diet.

SOmetimes I wonder if it is genetics though. I mean ANYONE can get a six pack, but what im saying is that some people may require a lower body fat % to accomplish this due to having more fat stored on the abs vs other areas.

Reason I say this is because I have a six pack, and my friend has one that was REALLY defined. Mine is there, but it doesn't pop out at you like my friends although the area surrounding the sixpack looks much more cut up on me. One day in my weight training class I had a few semesters ago, the teacher was doing body fat % calculating so we gave it a try. Wasn't the most accurate way (using those pincher things) but she knows what shes doing. I scored a lower BF % than my friend, only be a tiny bit but still, his six pack is clearly more defined than mine. I compared ab workouts with him and I did far more work than he does.

One thing it might be though is that I do a few weighted ab workouts. Possibly when the muscles get bigger, they get closer together and therefor less defined? Kind of just the way the light shines off of it when looking at it, if the muscles are bigger and grow closer together, theres less gap and less shadow between the "packs"? Just thinking out loud.

I work like a animal.. thats how i got mine..

I'm Untamed I need a leash....

just the way the light shines off of it when looking at it, if the muscles are bigger and grow closer together, theres less gap and less shadow between the "packs"? .

Do you think that maybe you're spending a little too much time worrying about you and your buddy's abs?

Ive been doing this ab workout since last Nov. However, i got A LOT stronger still dont have any "ABs". I have a very toned flat hard stomach. Yes I work out all parts of my body (workout out 3-4 times a week). Made good progress everywhere else.
Im not sure of exact BF% but i know its low. Im 5"11 165. Eat right and do some cardio. Drink a ton of water. I never bought in to the idea abs are "Genetics" but im starting to think its true. The basic:


11 exercises–25 reps of each exercise in this order:

In and Outs (picture being in boat pose and moving your legs in and out)

Bicycle

Bicycle in reverse

Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest

Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style

Hip Rock and Raise- reverse crunches

Pulse-ups/Heels to Heaven-Reverse crunches with straight legs

V-up roll ups-Similar to a teaser

Obliques V ups-side lying lifting legs and shoulder up at same time, kind of an oblique crunch ( Both sides)

Leg climbs-lying on back one leg bent, one leg extended rolling up to top

Mason twist-Oblique twists done VERY quickly with legs raised up off the floor


After I could complete this everytime, I would also add Max out sit ups then crunches.

After a few mounths I mixed it up with different Ab Work out that were more intense.

Hanging knee ups then side to side.
Decline situps / Weighted Decline sit ups
swiss ball sit ups
Captains Chair.

However after all this no TRUE ab definition. Just a strong hard flat toned stomach.
A friend at the gym is surprised b/c we done some of the same things, hes had better results. A few people at the gym said its prolly b/c ive been on creatine. Im not sure but i think im going to go off of it to give it a try.

Any one had the same problem? Or in the end is it just "Genetics"?





It doesn't matter what your body looks like it matters what you can do with it. There are lots of bodybuilders, but few of them are great athletes.

In getting a six pack, good diet is a key. But here you got lucky, good boxing diet == 6 pack

It doesn't matter what your body looks like it matters what you can do with it. There are lots of bodybuilders, but few of them are great athletes.

True. I wouldn't say a 6 pack is a pre-requisit for being a good boxer.

I do wonder though, if you've toned your ab muscles up to the point they are highly visible does it make you more likely to be able to resist painful body shots??

Or does it bare no effect at all? Surely, like if some of the posts on here are saying that you must reduce the fat on your stomach... then surely by removing the fat, you have less flesh to absorb the impact? :ugh: right im confusing myself.

I swear something is ****ed up with mine. I guess they aren't too developed as it as I can see the entire outline of my abdominal muscles but oddly enough the bottom two don't feel like showing up. I feel as if I need to work them to get them the way they're suppose to do because I know for sure I have hardly no fat left on my body.

Do you think that maybe you're spending a little too much time worrying about you and your buddy's abs?


I honestly can give two ****s about it. Just brought it up for the sake of argument as the whole point of this thread is to discuss getting a six pack.

I say keep working at it... don't give up.

the key is running, stomache exercises make ur muscles buldge but running burns the fat. so doing both equal six pack but you have to do a lot

The thing about my diet is, its honestly good. I dont smoke or drink. NO soda or fast food. Thats just the easy part, but overall its good. I just dont know. maybe i should run. I do sometimes fit in some sprints. I wish i had my BF % but i know its low.

I honestly can give two ****s about it. Just brought it up for the sake of argument as the whole point of this thread is to discuss getting a six pack.

yeah, the whole thread is pretty pointless, but all the talk of comparing abs with your buddy and describing the way the light hits them and stuff was just getting a little gay even for this thread. Sorry, I'm not trying to be a d*** i just get annoyed cuz i come on hoping for training info and it seems like 90% of the posts here are about useless stuff like this...

True. I wouldn't say a 6 pack is a pre-requisit for being a good boxer.

I do wonder though, if you've toned your ab muscles up to the point they are highly visible does it make you more likely to be able to resist painful body shots??

Or does it bare no effect at all? Surely, like if some of the posts on here are saying that you must reduce the fat on your stomach... then surely by removing the fat, you have less flesh to absorb the impact? :ugh: right im confusing myself.


Rocky Marciano and Muhammad Ali were both great champions yet neither of them looked like bodybuilders. Doesn't matter if you are a short slugger like Marciano or a taller boxer like Ali, well defined muscles are not necessary. In those days they had to train for 15 hard rounds, knowing fully well that their opponents were coming to fight. These days boxers are more concerned with designer bodies, fad diets and silly weight training programs, so they don't place much emphasis on ultimate fitness. Don't worry about being beautiful, worry about how many punchs you are capable of throwing in each of the 12 rounds. The fans aren't paying to see a beauty contest, they are paying to see a fight!

yeah, the whole thread is pretty pointless, but all the talk of comparing abs with your buddy and describing the way the light hits them and stuff was just getting a little gay even for this thread. Sorry, I'm not trying to be a d*** i just get annoyed cuz i come on hoping for training info and it seems like 90% of the posts here are about useless stuff like this...



lol oh my bad man, i was talking about MY abs when talking about the light. So its not gay. maybe just egocentric lol. I was just trying to say that people with more muscle tend to look less cut and defined than a skinnier guys with the same BF, I think the way the light hits it is the reason for it...after all, a persons vision is really nothing more than seeing how light reflects off of objects.

Sorry to add more useless **** to the forum though, i see your point there. Whats a six pack anyway, at least in regards to boxing? It really doesn't matter, as long as your in good shape, can take hits to the abs fine ect...

yeah, the whole thread is pretty pointless, but all the talk of comparing abs with your buddy and describing the way the light hits them and stuff was just getting a little gay even for this thread. Sorry, I'm not trying to be a d*** i just get annoyed cuz i come on hoping for training info and it seems like 90% of the posts here are about useless stuff like this...



lol oh my bad man, i was talking about MY abs when talking about the light. So its not gay. maybe just egocentric lol. I was just trying to say that people with more muscle tend to look less cut and defined than a skinnier guys with the same BF, I think the way the light hits it is the reason for it...after all, a persons vision is really nothing more than seeing how light reflects off of objects. I dont know if its true, but I read it in a fitness mag once.

Sorry to add more useless **** to the forum though, i see your point there. Whats a six pack anyway, at least in regards to boxing? It really doesn't matter, as long as your in good shape, can take hits to the abs fine ect...

Abs are made in the Kitchen.

And that's been pointed out by dozens of other members and will be pointed out by virtually everyone that knows anything about nutrition science.

Beer, Hot dogs, Pizza, Candy, Plastic wrapped foods you name it = Fat on the midsection and chest areas in guys, Legs and ass in Women.

First off genetics are about 90% of anything so if your dad has flabby lower abs you're going to have them. The other 10 percent is how you diet and how hard you work to reduce the fat in areas you ***** about.

Because if someone was at 4 bfp all they have to do is do about a month's worth of hard core situps and they'll have a sixpack. Hell less than that.

No liquor, No red meat high in hormones, no plastic wrapped foods.....eat nothing but raw almonds, fruits and vegetables about 10 times a day in small portions and bust your ****ing ass.

Any one had the same problem? Or in the end is it just "Genetics"?

At least ninety percent of the time genetics are the cause of any type of gain or lose in body fat, mass or body shape.

Some people are pre disposed to store fat in places others aren't......and some people are pre disposed to never having body fat literally at all.

Just the way the World works, no room for boo hooing.

No liquor, No red meat high in hormones, no plastic wrapped foods.....eat nothing but raw almonds, fruits and vegetables about 10 times a day in small portions and bust your ****ing ass.

Nobodys cyrin you moron. I simply put of my ab routine and was open to any decent suggestions.

A good suggestion is something you dont have. "Yeah eat nothing but raw almonds all day". I dont know why i didnt think of that. A solid 20g of protein a day, i be strong as hell. Looks like you have been following your own advice. I wish you would come to my gym with your bike gloves on, i would put your pencil neck through some trauma.

Honestly I've never got a six pack faster from any "special" kind of work out then playing soccer twice a week with my friends.

i would put your pencil neck through some trauma.

***** you're 5'10 160. Just be quiet.

Im 5"11 165.

i would put your pencil neck through some trauma.

lol funny ass ****.

da hell with 6-packs..

da hell with 6-packs


my thoughts exactly.

btw, 90% genetic is a little high for me to by into.

Abs are made in the kitchen, a phrase never spoken.

Sure ab exercises and cardio are important but diet would be 70% of the equation at least.

The fact is that genetics determine how easily you can get cut. Some guys are lucky enough to have sixpacks eating Mickey Ds and Pizza. Others have to count every friggin calorie to get results. Others just may never get a sixpack.

I believe for those who have had problems getting a sixpack, have a read through John Berardi's articles on his website www.johnberardi.com

Manipulation of Carb intake is necessary for many

Abs are made in the kitchen, a phrase never spoken.

Sure ab exercises and cardio are important but diet would be 70% of the equation at least.

The fact is that genetics determine how easily you can get cut. Some guys are lucky enough to have sixpacks eating Mickey Ds and Pizza. Others have to count every friggin calorie to get results. Others just may never get a sixpack.

I believe for those who have had problems getting a sixpack, have a read through John Berardi's articles on his website www.johnberardi.com

Manipulation of Carb intake is necessary for many


[sarchasm] yeah you don't know anything[/End Sarchasm]


Ive been doing this ab workout since last Nov. However, i got A LOT stronger still dont have any "ABs". I have a very toned flat hard stomach. Yes I work out all parts of my body (workout out 3-4 times a week). Made good progress everywhere else.
Im not sure of exact BF% but i know its low. Im 5"11 165. Eat right and do some cardio. Drink a ton of water. I never bought in to the idea abs are "Genetics" but im starting to think its true. The basic:


11 exercises–25 reps of each exercise in this order:

In and Outs (picture being in boat pose and moving your legs in and out)

Bicycle

Bicycle in reverse

Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest

Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style

Hip Rock and Raise- reverse crunches

Pulse-ups/Heels to Heaven-Reverse crunches with straight legs

V-up roll ups-Similar to a teaser

Obliques V ups-side lying lifting legs and shoulder up at same time, kind of an oblique crunch ( Both sides)

Leg climbs-lying on back one leg bent, one leg extended rolling up to top

Mason twist-Oblique twists done VERY quickly with legs raised up off the floor


After I could complete this everytime, I would also add Max out sit ups then crunches.

After a few mounths I mixed it up with different Ab Work out that were more intense.

Hanging knee ups then side to side.
Decline situps / Weighted Decline sit ups
swiss ball sit ups
Captains Chair.

However after all this no TRUE ab definition. Just a strong hard flat toned stomach.
A friend at the gym is surprised b/c we done some of the same things, hes had better results. A few people at the gym said its prolly b/c ive been on creatine. Im not sure but i think im going to go off of it to give it a try.

Any one had the same problem? Or in the end is it just "Genetics"?

That's all you have to do!!!!!!!!!!!!!!!!!!!!!

lol moron. In fact I highly doubt this dickweed even goes to a gym. He's so genetically gifted with his HUGE 5'11 160 pound frame.

[QUOTE=RunW/Knives;2365351][sarchasm] yeah you don't know anything[/End Sarchasm]
QUOTE]

From the start we all agree in 100%, the importance of the right nutrition. NOT your dumbass advice which couldnt be any more wrong. LOL only eat almonds everyday. haha. Yeah im young, 5'11 165, WTF are u some bodybuilder or a heavyweight champ? I must have ****ed you up when i made you realize you wasnt, pencil neck boy. Why did you change your pic? and changed the BADASS biker gloves for a mouth guard? lol. Your a clown. I give you something tho, u take it seriously. You had to respond 3 or 4 times when i told u the truth. With your over 25,000 post, what else kind of loser spends that much time on a computer. At the end of the day u still didnt post your World class ab routine, why? B/c u dont even have one.

[QUOTE=RunW/Knives;2365351][sarchasm] yeah you don't know anything[/End Sarchasm]
QUOTE]

From the start we all agree in 100%, the importance of the right nutrition. NOT your dumbass advice which couldnt be any more wrong. LOL only eat almonds everyday. haha. Yeah im young, 5'11 165, WTF are u some bodybuilder or a heavyweight champ? I must have ****ed you up when i made you realize you wasnt, pencil neck boy. Why did you change your pic? and changed the BADASS biker gloves for a mouth guard? lol. Your a clown. I give you something tho, u take it seriously. You had to respond 3 or 4 times when i told u the truth. With your over 25,000 post, what else kind of loser spends that much time on a computer. At the end of the day u still didnt post your World class ab routine, why? B/c u dont even have one. :owned:


Hey.. forget that idiot and his almonds for a second....

Your 165?..thats where im bout to be... How do you look...like your body? Punch out put? and whats your punch rate like when you spar? how many rounds do you keep this punch rate up? how many miles do you run and in how long? 3 miles in 19-20 mins?


Answer what ya can I just wanna check somethings since I hardly find people that weight on here.

da hell with 6-packs..

Wow I could not stop laughing when i saw that lil girl get kicked in the face "BABALITY"..In your SIG.

lol where'd you get that from?