any way to turn a 4 pack into a 6 pack?

[Whoever]

I know this is a really stupid question, and the answer is most likely "no", but might as well give it a try. I pretty much only have a 4 pack - my ab muscles just don't separate into 6, only into 4. I know my BF isn't too low (I'm guessing around 11%?), but its low enough where I can see my abs, especially when I flex. So its genetics, its not from not being able to see the abs. Anyways, are there any exercises I can do that could help me turn a 4 pack into a 6 pack?

[Lee J B]

Actually at 11% it's possible your still too high in bf% to see the last 2....they are the absoloute hardest to see and it takes some mega work to do it... for the exercises, try heavy ab work and just diet, diet, diet.

[ebon00]

Originally Posted by Whoever

Anyways, are there any exercises I can do that could help me turn a 4 pack into a 6 pack?

If you only have a "4-pack" (and simply feeling your abs when you flex should tell you this) then there are no exercises in the world that will allow you to get a "6-pack". Now, most people actually have 3 segments to their abs but the lowest segment never really get the same shape as the other (since it is longer and harder to train well). If that the case then working on thickening the entire abdominal wall and really pushing your BF% down might get you that "6-pack" look.

[Whoever]

o, ok...pretty much the answers I expected. I feel do the "feel" method, and basically only feel 4 abs. I don't even feel a lower segment abs...all I feel is 2 rows of large (large as in area covering heh) abs.

[Jude3085]

Originally Posted by Whoever

o, ok...pretty much the answers I expected. I feel do the "feel" method, and basically only feel 4 abs. I don't even feel a lower segment abs...all I feel is 2 rows of large (large as in area covering heh) abs.

What abdominal exercises do you do?

[Whoever]

incline situps with weights are the only ones I do that concentrate directly on my abs. other ones that don't include pullups, chinups, bb curls...well, most exercises require ab work, and I never use machines.

[Jude3085]

Originally Posted by Whoever

incline situps with weights are the only ones I do that concentrate directly on my abs. other ones that don't include pullups, chinups, bb curls...well, most exercises require ab work, and I never use machines.

Have you ever tried crunches/ reverse crunch/ oblique crunches?

[Thunder]

hi, i'm a intermediate fitness guy, i'm learning the tips and his advantages. I wanna know can i look very vascular. I have a good diet, cardio and train but i dont look vascular, any suggest??

[grambo]

Originally Posted by Whoever

incline situps with weights are the only ones I do that concentrate directly on my abs. other ones that don't include pullups, chinups, bb curls...well, most exercises require ab work, and I never use machines.

try something that focus's on the lower abs. I use the cable crunch machine, and I noticed that the way I was doing it, I felt it more in the upper abdominals, they also got more developed then the lower parts. Basically I adjusted my position on the machine and it worked better.

http://www.t-mag.com/nation_articles/167abs.html
this works, as I'm currently doing it...

[Whoever]

Originally Posted by Jude3085

Have you ever tried crunches/ reverse crunch/ oblique crunches?

I do some oblique crunches

grambo, there is a cable crunch machine at my gym, so I'll try that one out. I'll try some leg lifts for the lower abs too

[Cort]

Originally Posted by Whoever

I do some oblique crunches

grambo, there is a cable crunch machine at my gym, so I'll try that one out. I'll try some leg lifts for the lower abs too

People say you can't hit different spots on the abs, but I've noticed a good bit of improvement since I've been doing excercises that you feel more in the lower section.

[grambo]

just dont over-do your ab workout...i think thats key...

do it right, once, twice if you really feel you need to a week...


and try doing saxon bends, for your oblique's, they are killer...