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Anonymous
so I've been doing 250 crunches every day or second day since june.

All that's happened is the two rows of muscles known as abdominals are rock hard but I have no definition whatsoever.

I run every day or two so body fat isn't a problem.. what I need is like actual definition (I guess 6pack is the word?)

Should I try situps? I'm 6'3" so for some reason it hurt my hip bones/lower back to do situps.. maybe I'm doing it wrong?

Any suggestions for stronger crunch exercises, or recommended situp routines to tone abdominals more?

i don't care about the 1 week shit.. I'll try ant routine that guarantees some results.. even if it's over months.. i take my time and trust in my body.. it's impossible to get anything over night.
>> Anonymous
Loose fat. That is the only fucking way. Sorry to be rude, but doing 250 crunches a day or whatever core exercise isn't going to give you a 6 pack. It will only become noticeable once you have <10% BF. Nothing else.
>> Anonymous
Do deadlifts
>> Anonymous
>>293799

Oh no I know that.. I do running every day or second day if i had an exhausting day at work (labour job) but people that have a 6 pack just have lower body fat %? So I 'technically' have a 6pack but its just covered in a bit more fat still?

my body fat is getting low and it's worrying me a but now.. like you see my pectorals but also my ribs too much, my legs and hips and arms are lean.. but its just the thin layer over my stomach..so diff crunches wont work?

do I just stick to my crunches and maybe run 10 mins or more each run ? My diet is near perfect... unless I add a certain type of food to burn fat? (Which I doubt exists)

I guess more running it is.
>> Anonymous
From what i've read, the OP pic is illustrating an improper arm position for crunches. I think you are supposed to just touch the back/sides of your head but don't interlock your fingers.
>> Anonymous
>>293799
>loose

WHERE ARE ALL THESE RETARDS COMING FROM

RAGE-SAGE
>> Anonymous
>>293807

Not more running, less calories. How many kcalories do you eat? For cutting, people usually go for 1 500 a day.

>but people that have a 6 pack just have lower body fat %? So I 'technically' have a 6pack but its just covered in a bit more fat still?

Yes.

Go buy some clippers for a few bucks and measure your body fat percentage. If its above 5%, you are absolutely fine.

If you are too cheap for that, look at your shoulder, can you clearly see the 3 deltoids as separete?

If no, then you have still a shitload of fat to lose.
>> Anonymous
I don't know how much it will help, but it wouldn't hurt to try. Switch up your exercises. There are MANY different exercises that work your abs. Try bicycle crunches or side crunches. Alternately, lay flat on your back with flat legs too, and then lift both legs until you're at a 90 degree angle. ____ to L_ ad back down again. Mix it up.
>> Anonymous
Hey guys its OP, thanks very much for the informative responses.

I'm gonna try to add/mix up my abdominal routine a bit. Also my diet is fine. really good foods for about 1500ish give or take. Will probably just take time.

As for the clippers, I'll invest in them, money is not an issue.. so I can calculate my BF% on my own.

Thanks guys.
>> Anonymous
If you can't clearly see your abs, you either need to do more ab workouts, or count calories and lower your body fat percentage. There's no way around it. 250 crunches isn't a whole lot either. You might want to vary your routine, add resistance, or if you really like them, just do more crunches.
>> Anonymous
     File :-(, x)
Scooby has 2 videos that pretty much answer all questions.

part 1:
http://youtube.com/watch?v=PF5yTLzWyBU

part 2:
http://youtube.com/watch?v=m9J5uHdUsNs

Stronglifts has an article on reverse crunches, that might suit you better.
http://stronglifts.com/the-reverse-crunch-get-your-six-pack-abs/
>> Anonymous
If you want a killer core workout, google Ab ripper X or just get the complete p90x
>> Anonymous
>>293807

ur ripbs show cuz u probably only do abs. u have to do other exercises to stimulate growth in the muscles around ur abls like ur obliques and transverse abdominals as well as cardio and probably shest will help too and some back to cover up ur ribs. i used to b uber thing were u can see my ribs and spine now u cant and im pretty athletic looking
>> Anonymous
>>293892

cool thanks for the tip, I do chest , biceps, traps, shoulders and triceps atm with ab workouts.. i should prob work on obliques and lats to cover up my ribs and spine.
>> Anonymous
im 6'5 and i get the same cronic back pains while doing sit ups and the lacktic acid seems to build up fast as hell... my solution to this was find workouts that use less of the back. Improvements show up but while in the bulking stage you are just looking to retain what muscle you have and gain the fat so dont worry about it till your cutting then you need to sprint ur ass off and do ur various situps to get your results.
>> Anonymous
>>293939

alright thanks, especially coming from a guy my height!