directing abs growth

[DanishDJ]

When I look at my abs in the mirror, I se that they are clearly defined in the middle 1/3 of my midsection (left to right). I would like to make them wider to cover maybe 1/2. Is there any exercises that specificly are stimulating abs to grow in this directions?

 

[AFK Protector]

maybe you want obliques? Then do like those side crunches.

 

[DanishDJ]

Does obliques training make the central abs grow aswell?

 

[Duke Togo]

Heavy deadlifts, heavy squatting will give decent ab growth.

to target them directly, have proportion in mind.

Upperabs/whole abs: Crunches 2X10 with weight
Lower abs: Leg raises 2X10 with weight
Whole abs: Decline sit ups 2X10 with weight

do this 3 times a week, with 30 seconds rest between sets.

if you train them with heavy resistance they will grow and square out, or rectangular shape depending on your genetics, if you dont work abs with heavy resistance they wont stick out as they cant grow much.

low body fat to reveal abs.

 

[California Love]

Weighted crunches, machine crunches, or rope pull downs help a lot for mass and width. However, ab shape is pretty genetic-dependent.

 

[Alpine]

You are stuck with your personal shape unfortunately. You can only make what you've got bigger, making them look even narrower.

If you were a pro bodybuilder, it 'just' might put your career to bed. I suggest if this is your main problem in life, you are either doing very well or not doing much at all.

 

[DanishDJ]

New noticed the effect of deadlift on abs before, but I tried it and can feal it, so I have started always doing deadlift as a warmup before abs training, good idea?

Originally posted by Duke Togo
Heavy deadlifts, heavy squatting will give decent ab growth.

to target them directly, have proportion in mind.

Upperabs/whole abs: Crunches 2X10 with weight
Lower abs: Leg raises 2X10 with weight
Whole abs: Decline sit ups 2X10 with weight

do this 3 times a week, with 30 seconds rest between sets.

if you train them with heavy resistance they will grow and square out, or rectangular shape depending on your genetics, if you dont work abs with heavy resistance they wont stick out as they cant grow much.

low body fat to reveal abs.

 

[DanishDJ]

New = Never

 

[Centaurion]

you do deadlift as warmup??

It's a core-exercise.....

 

[PYROTAK]

lol who the hell deadlifts as a warmup?

i deadlift at the end of my back day as the last exercise to completely drain all the energy out of my boday

 

[DanishDJ]

Well its last in my back routine, before I switch to abs. So yes its kind of warm-up for that, cause it activates the abs better then the other back exercises I know.