forget a 6 pack a 4 pack looks better and is more solid, my brother has 1 so I know it runs in the fam but does anybody know exactly how to get 1? many certain exercises or something???

Core exercises and low bodyfat (good diet)

i kinda of hav a balence betwen 4 and 6

sit-ups :D

Are you the one who posted the before/after thread? If it is, your bodyfat is low enough, you just need to work the abs more.

i keep mines in good shape with sit ups at training , on thursday i did at least 250 then got hit with the medicin ball.

I do leg lifts in sets of 10-30. Once they get easy, I do them straight legged.

^ yeh me is before and after...yeh pics old now..my abs hav got alot better (i think) (hopefully) :)

If you want just a "4 pack" rather than the traditional 6 (or even 8), its all about the exercises. I'm assuming that diet is alright, because without the right diet, your going to have a case, or keg. No pack. Focus on traditional crunches for the horizontal line below your ribs, and do controlled twist exercises at a good stretch for the vertical line that runs from your sternum to navel. Leg raises and lower-body intensive cardio (seated cycling, bicycle kicks) work the lower part of your abs more and will result in the 6 pack.

He already has low bodyfat, so just work on your abs. Do weighted, unweighted, etc. on the sides, front, lower, etc.

I greatly appreicate all of ya's advice thank you, I do however have 1 question in which can easily be resolved and that is...

once your stomach is hard and ready for toneing do you know how many reps of sit ups should you do in a certain amount of time when your already on the advanced level?

jus do laods