Needed: 6-pack abs, Time Left: 2 1/2 Months

I

itmpls

0
Hey all.

I'm seeking your advice on how to get 6-pack abs. I will probably search for some older threads about abs, but you know how you always want your own thread for yourself. Anyway, I haven't exercised in nearly a year or so and I'm out of shape. (I'm around 6 foot 3 and 140 lbs).

By the way, DON'T GIVE ME TIPS ON HOW TO LOSE WEIGHT Because I'm as skinny as a damn pencil.

I took two pics to show the current state of my abs. One from the front and one from the side. (There's a red mark in the first image because I was just finished doing some situps).


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So, what tips do you have? What exercises should I do? How often should I work them out?
 
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Since you're already thin and (I'm assuming) you already have low body fat, you'll have to focus on building your abs. You might want to try three days a week, intense ab workouts. If you look around, you'll find a bunch of possible ab exercises on these forums, or google for some more. Keep a clean diet.
 
I like your quote, "skinny as a damn pencil", but from your pics, I'd like to disagree - there's a major difference between a thin frame and 'skinny'.

You have to remember, if you gain muscle in your ab area, there is always still a layer of fat over them, making them hard to see. Most bodybuilders have huge muscle mass in that area, and the most pronounced (see "freaky") of them have 5% bodyfat or less.

Most ectomorphs (see "pencil") have difficulty working out to lose bodyfat, as they already see themselves as too thin. I recommend doing major work on your abs to get them rock hard.

(I'm not thin by any stretch of the means - 200lbs 5'9" - but when I'm working my abs, I can run my fingers along them to feel the separate muscles that make up my six-pack... ...of course, it's buried under an inch of fat, so I know where my priorities lie!)

If you're building muscle in your ab area, you will be able to notice the muscles all growing bigger, and all separate if you keep your bodyfat extremely low.
 
you should know that some of this is genetics, too...not everyone can show a 6-pack, just because they want it.........you might just have to be happy with being thin and fit!
 
R W Elphinstone said:
I like your quote, "skinny as a damn pencil", but from your pics, I'd like to disagree - there's a major difference between a thin frame and 'skinny'.

You have to remember, if you gain muscle in your ab area, there is always still a layer of fat over them, making them hard to see. Most bodybuilders have huge muscle mass in that area, and the most pronounced (see "freaky") of them have 5% bodyfat or less.

Most ectomorphs (see "pencil") have difficulty working out to lose bodyfat, as they already see themselves as too thin. I recommend doing major work on your abs to get them rock hard.

(I'm not thin by any stretch of the means - 200lbs 5'9" - but when I'm working my abs, I can run my fingers along them to feel the separate muscles that make up my six-pack... ...of course, it's buried under an inch of fat, so I know where my priorities lie!)

If you're building muscle in your ab area, you will be able to notice the muscles all growing bigger, and all separate if you keep your bodyfat extremely low.
Click to expand...

Well you only saw my ab area. Maybe if I showed a pic of my whole body it would be more like a pencil, but anyway you get the point (and that being; I need to gain weight instead of lose it).
 
I think 6'3" @ 140 is pencilesque!

Anyway, you don't look like you have much BF to contend with, so I would work right at the root. You need to hit your core hard!

Try this twice per week:

Hanging leg raises - bring your knees to your chest slowly and deliberately for each rep. If you can do more than 12, try them with your legs straight. Do 2 sets of these

Side crunches - lie on your right side with your knees bent some. Twist your upper body so that your shoulders are flat on the ground. Place your fingers behind your head and do smooth crunches by lifting your shoulders and upper back completely off the floor. After you are burned, flip over and do the same count on the other side. Do 3 sets of these.

Crunches - do 3 sets of these (make sure they are slow and VERY controlled). If you can do more than 15 SLOW crunches per set, consider adding some weight by holding a medicine ball or weight plate.

Vacuums - do 3 sets of 3 reps holding each rep for as long as possible (shoot for 40+ seconds each rep!)

Lower back - Don't forget that the lower back is part of your core... If you don't do back extensions or deadlifts (or something along these lines) you are asking for lower back pain.

If you want to accentuate your abs, make sure you do some chest and upper back too!

Legs will help to complete the package!

-Rip
 
man that's thin. i'm 6ft and 145 lbs and i thought i was thin. i agree with the above post, personally i do a lot of running, leg lifts, crunches, push ups and reverse push ups. also running up steps is a great workout for the legs and abs, you can find them in parks and so forth. run up the steps as many times as you can every day or every other day. but whatever you pick get out there and do it, since you're already thin you should show some pretty quick progress i bet.
 
saw that question coming a mile away.

pull ur stomach in with no air in ur lungs. squeeze ur abs as hard as u can for 5-10 seconds, inhale and let out, and repeat.
 
Im in the same situation. I weight the same and here are my pics.

I need to know what kind of diet i need, excersizes to do, and equipment to buy. I want me some 6 pack abs! Help me out!
 
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