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Ab routine?
How many days you hit a week?
Low fat + high protein diet + working out abs twice a week is doing shit
Seems like you got to hit abs 30+ mins a day 3+ times a week to get anything, then you're in the gym for 90 minutes and overworking
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rly ?
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>>42122567
Abs are made in the kitchen anon. It's about having low bodyfat and aesthetic muscle insertions.
That said I still do abs and pretend one day my semi 6 pack will turn into a chiseled 8.
3 times a week I do this:
Weighted decline crunches
Hanging leg raises
Side bends with a 45lb plate
Planks
All 3x20, 60-90 second planks. Sometimes side planks. IMO it's all you need if you are eating right.
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>>42123099
That is a workout by itself and you're probably in the gym for 2 hours if you're working anything else out
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>>42122567
I hit leg raises and planks and weighted side crunches 3 times a week, takes like 8 minutes if you don't have down time.
I work out on my lunch break, so I tend to hit core more when I get home in the evenings
Planks
Hollow body holds
Wrestlers bridge
The rest is just diet.
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>>42122567
Dragon flags and pic related - takes maybe 15-20 minutes. I do it 3-4 times a week and have big abs. You'll be sore as fuck.
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>>42123165
I'm not sure how much rest you are taking, but that takes me 20 mins tops. I usually do that and 25 mins of HIIT 3x a week, each session less than an hour.
Push yourself a little harder pleb, you might make it
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i tell you what after cutting to damn near 145 lbs at 6'2 and not seeing abs i wholeheartedly deny the phrase "abs are made in the kitchen not the gym" ive bulked back to 188lbs in the last 3 months and since adding a set of ab work 3x a week i can actually see abs after filthy bulking +40lbs in 3 months
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>>42122567
3 days a week. Am DYEL so my upper abs explode because of my ribcage but my lower abs want to be horrendously stubborn. Peep my routine. 3 lower, 3 upper, and 2 oblique workouts.
Leg Raise 5x12
Extended Arm Crunch 6x15
Seated Leg Raise 6x15
Air Bike 5x30
Oblique Weight Raises 5x12
Extended Arm Decline Crunch 6x15
Decline Oblique Crunch 5x12
Weighted Reverse Crunch 5x10
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>>42123721
He left out the part of building muscle first anon - muscle definition IS built in the kitchen
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