How can i define my Abs ??

[alijanness]

I've been working out for long time and my body is in good shape. For some reason i am unable to define my abs they aren't really prominent I can hardly see them in the mirror. Although I do a lot of crunches. Please can anyone guide me on how to really define my abs and give me a proper guideline ?

[JusticeZero]

Well, the unfortunate fact is that everyone has abs, but any fat they have covers the abs first. The only real way to get a 6-pack is by reducing your body fat below a certain level. Lose weight and at a certain point, the abs suddenly appear. It isn't even a terribly high body fat percentage, either. Just do the usual safe and slow weight loss stuff - cut sugary beverages, use a smaller plate, etc. etc.

[bushido_man96]

Abs are built in the kitchen...well, being able to see your built up abs happens in the kitchen. Like JusticeZero mentioned, you've got to basically cut the good stuff from your diet, or be really genetically gifted to show them off.

[andym]

JusticeZero is correct, abs definition is more about diet than conditioning. Look for a good sports nutrition book for advice.

[JohnnyB]

Along with Total Body Fat % there is also Visceral Fat that is the fat concentrated in your torso and surrounding the vital organs.

You can measure this with a Body Composition Monitor like 'Tanita' and see where your body is.

Folowing a proper nutrition plan as mentioned above by JusticeZ and Bushido_man can help you obtain ripped abs.

[DWx]

As has already been said, diet comes first. Otherwise the abs are just hidden underneath a layer of fat. Having said that, crunches alone won't give you the aesthetic abs, you might want to work the other muscles like obliques too.

[alijanness]

Thank you justice zero for you're advice and thank you all i'll definitely work on it now

[Harkon72]

I use a dining chair, with my back on the floor I grip the front legs with my legs over the front of the chair. Fold up with your shoulders towards your knees, then alternate each shoulders forward. Works for me!

[bushido_man96]

I use a dining chair, with my back on the floor I grip the front legs with my legs over the front of the chair. Fold up with your shoulders towards your knees, then alternate each shoulders forward. Works for me!

Nice. I use the dining chair to cover my abs, with more of the calories I take in at the table....

[DaveAbramson]

I think you hit the nail on the head JusticeZero... I too have abs, somewhere! I just need to loose a good 10-15 lbs before I'll see them again!