Diet will be the main factor, you need a low bf% to have them show. The truth is you already have a 6 pack but to show it off the fat needs to be off em. You can however build up the abs and tone them and they'll look better when you do lose the weight. Start running if your not already 3-5 miles every couple of days and train at your gym. Rosstraining.com has some great conditioning routines that rip the fat right off you, great for in between days of running or as a pseudo replacement if you hate running. I'll give you two routines I go through that are great and easily adjusted to your strength level.
this is the easier one, do 2-4 rounds with 1 minute rest in between, when you can do this with 30 seconds rest while maintaining a good pace go to the next routine: each exercise for 30 seconds...crunches, sit-ups, leg raises, chinnies, side jack-knifes (left), side jack-knifes (right)
#2...30 seconds each, 60 seconds rest between rounds, 2-4 rounds: high-tension crunches, tuck crunches, double crunches, chinnies, lying leg swings, supermen.
high tension crunches are just regular crunches but you stop at the hardest position and hold for 5 seconds.
BTW this is just a suggestion as to how you COULD get a six pack, hard work is the way to do it
this is the easier one, do 2-4 rounds with 1 minute rest in between, when you can do this with 30 seconds rest while maintaining a good pace go to the next routine: each exercise for 30 seconds...crunches, sit-ups, leg raises, chinnies, side jack-knifes (left), side jack-knifes (right)
#2...30 seconds each, 60 seconds rest between rounds, 2-4 rounds: high-tension crunches, tuck crunches, double crunches, chinnies, lying leg swings, supermen.
high tension crunches are just regular crunches but you stop at the hardest position and hold for 5 seconds.
BTW this is just a suggestion as to how you COULD get a six pack, hard work is the way to do it
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