How Do I Get Abs To Not Stick Out?

[Lc_falcon71]

For some reason my friend Ricky's abs are not as bulgy as my cousins how can I get mine like his?(Rickys)
I don't have a pic of him but his abs look like this -

http://www.sandowplus.co.uk/Competition/Arco/arco1935.jpg

Is their an exercise to get them flat like that?

Also how can I get perfect definition like so -
http://bp2.blogger.com/_DokJXR6ghBM/RkCuHuMKzxI/AAAAAAAAANM/UoPoPr14eBg/s1600-h/070507ripped-01.jpg



P.S. I don't have these pics on me found them on the web.

[silentassassin]

What do you mean by bulgy?

[Dean68w]

Different genetics. you got what your born with. Now you can train and still get ripped, but your not going to look like someone else. Also, your abs consist of muscles and tendons that run horizontally across them. Thus is how the "six pack" is shaped. Different people have different abs. You can't train to look like someone else unless you have strong genetic traits, i.e father, brother, ect. in which you already favor them. It's to train for yourself and make a name for YOU. If you need some ab exercises I can give you some along with most other on this forum, and a workout routine. Hope this aids in what your looking for.

[demarcoa]

What do you mean by bulgy?

I think he means that there's a fat layer behind his abs so they bulge out in an unsightly way.

I don't know how to solve it...

[Dave.cyco]

Falcon- learn to do the stomach vacuum exercise. In addition to that you will want to work your core from all angles using heavy exercises for low reps. Some good ones are L-Seat chins, L-seat dips, standing ab wheel rollouts, incline situps (weighted incline situps) and don't forget your lower back and obliques. Heavy Dumbbell (as in more than 100#) side bends, weighted hyperextensions, barbell back squats...

[olinek]

The key to perfect definition is investing in a kinky undies like that guy.

[Lc_falcon71]

Falcon- learn to do the stomach vacuum exercise. In addition to that you will want to work your core from all angles using heavy exercises for low reps. Some good ones are L-Seat chins, L-seat dips, standing ab wheel rollouts, incline situps (weighted incline situps) and don't forget your lower back and obliques. Heavy Dumbbell (as in more than 100#) side bends, weighted hyperextensions, barbell back squats...


Would hitting this from all angles be

L-Sit
Human Flag
Mannas
High Mannas
Planches

would you say these exercises work your abs at all angles?

[Dave.cyco]

Aren't mannas a variation or progression of the V-Sit? Planches do your lower back quite nicely, L-Sits your abs, Human Flags are out of this world oblique exercises and if you can do them, who cares what you look like, you are a beast!

That sounds like you have it fairly well covered, but if you are doing all of these things and don't have the definition you want, then you need to incorporate more variety into your training. If you are good at static holds, do more full ROM work, or vice versa. Don't forget the importance of rotation as part of a functional core, and yes, I believe it will help with definition as well (if done heavy and for low reps such as incline Russian twists holding a weight plate, as I did this evening)

[Lc_falcon71]

alright cool

[Dean68w]

Another exercise that's really good for your whole core(lower back, obliques, ect.) Broomstick Twists.

Set an incline bench with ankle supports at a 45º angle. Sit upright on the bench and secure your feet under the supports. Hold a broomstick behind your head and across your shoulders, supported by your outstretched arms. Twist left and right on the axis of the stick, feeling the burn at your core.

Start slow with about 3 sets of 10.
It’s not a sit-up, so don’t bend forward. This is all about the twist.

[silentassassin]

now for those does the weight matter so much or is the bar just to help your form?

[silentassassin]

Aren't mannas a variation or progression of the V-Sit? Planches do your lower back quite nicely, L-Sits your abs, Human Flags are out of this world oblique exercises and if you can do them, who cares what you look like, you are a beast!

agreed

if you want some more dynamic exercises try these:
hanging leglifts
hanging windsheild wipers
pikes on exercise ball
dragon flags
superman or Jack Lalanne pushups
hyperextentions

If you do all these plus what you can already do, you will have an extremely strong core

[Dean68w]

now for those does the weight matter so much or is the bar just to help your form?

The bar just helps keep your form. you don't need to add any weight as this will more than likely cause injury. It's plenty just with a stick. Standing twist, however, can be done with a weighted bar. Just make sure to make room so you don't break everything in the room. They can be done seated also(with weights).

[speedy]

All the exercises won't do you squat unless you eat right. Keep that in mind when you are going for a trim, definition look.

[Mock]

I'm not sure you can do too much. Abs vary so much between people. Notice how the second guys abs pretty split in the middle. Some people have that and some don't. Another variant is height. Some people have 3 abs then their belly button. Some have 2 then their belly button starts after that.

I wouldnt stress it at all but if you want i guess buldger abs try using more weighted ab exercises and less bodyweight

[AshersUK]

Simple Solution: Ebay