Please help. Cant define abs

[NeedToImprove]

can someone please give some abs exercises that i can follow up, it seems i cant get my abs ripped (i want a sick pack), but i'm very thin as you can check in this pic and i have almost no belly. strangely i have more definition in my obliques and i dont exercise them that much.

Also do you think i can start bulking now? or should i need to lose more body fat % i guess i'm maybe 13/14 % BF i don't know for sure.

http://pt.netlog.com/_VirtualInsanity_/photo/photoid=8242250#photos

thanks in advance

 

[Triple T]

Squats and Deads work my abs good, I have the outer shape of the six pack already.

Also, stick to weighted ab excercises...they work soo much better. Like wieghted sit-ups/crunches/etc.
For me...body weight excercises have almost no effect, except for a select few:

Another ab excercise that works for me is to hang from a chin-up bar (or anything actually) and just do leg raises, up and down, while keeping yourself from swinging.
The raising of the legs works the abs, and trying to stabalize yourself(keeping from swinging back and forth) works them even harder.


By the looks of your pic, your almost there. Keep working them

 

[Kerpal]

Turkish get ups are a great exercise. Just be careful if you've never done them before, start off light. The ab wheel hits my abs hard too, I've been trying to do a standing rollout for a year now and I'm still not even close.

 

[(JJ)]

8 minute abs! it's incredibly corny but they work. and if you want it to be even harder do like triple t said and use weight

http://youtube.com/watch?v=sWjTnBmCHTY

 

[ryannath]

Someone mentioned the ab wheel works well, and it's true! It does work well. I have an ab wheel. I don't think they make them anymore though, but you can make your own. You need two lawnmower tires, two hex bolts and something else. You can look on google.

Something else that works that sounds corny is The Ab Lounge. It works the upper and lower abs very well.

The Ab wheel and Ab Lounge work the abs much better than sit ups and crunches.

 

[shaunuk]

A guy I know does a ghetto ab wheel. Put some plates of each side of a barbell...that's a ghetto ab wheel It works pretty well

 

[EFFORT]

A guy I know does a ghetto ab wheel. Put some plates of each side of a barbell...that's a ghetto ab wheel It works pretty well

:crackup: :crackup: :crackup: :crackup: :crackup: :crackup: :crackup:

 

[shaunuk]

:d