Making abs more defined

[jon3947]

I am 15 yrs old, eat healthily, and i am in good shape.

My only problem is that my abs arent well defined. If i flex you can see the outline of them, but i want those bodybuilder abs, can you guys reccomend any excersizes to help improve my abs

 

[Berlex]

more cardio...you'll need to lower your body fat % to around 8-9%

 

[Quiksilver]

Give us your stats:

Height, weight, estimate bodyfat percentage.

You aren't going to get bulging abs unless your overall musculature rises proportionally.

And if you're a typical skinny 15 year old, it's going to take 12-18 months of hard work(proper strength training, good nutrition, and adequate cardio) before you'll be somewhat happy with the results, and a further 12-24 months to look like the image you have in your head.

Don't worry though, start now and you'll never regret it. Read some threads in The Vault sticky to learn how to achieve your goals.

 

[jon3947]

I am 5'6" 145 lbs, not a typical skinny teenager, i have huge pecs that are easily defined by a shirt, pretty big calves, ripped thighs, average biceps, and i cant find an ounce of fat on me. Also my waist is 26in. (66 cm.) When i pinch all i get is skin, no fat on my hips, and my stomach, and also my ribs are pretty well defined, so i guess my bf% is no more than 10%, all i am looking for is a way to get the full package

 

[Quiksilver]

lol before i get ****ted on just know I'm trying to help though usually I tell people what they don't want to hear, even if it's for the best.

You said 5'6, 145. I don't know what your standards are but to me that is skinny. It's not really that bad at your age, you'll likely still grow a few inches(my buddy went from 5'7 to 6'6 in 9th-10th grade). Yet it is still skinny, and you could hardly have huge pecs at 145lbs. Again this isn't a bad thing, I'd just like to redefine your standards.

And I don't know what 'defined ribs' means.. people coming out of concentration camps in 1945 germany had defined ribs too.

Anyways lets get down to business.

What are your goals, besides a sick set of abs? Be detailed, even find a pic on the internet of someone you aspire to look like. You're 145 now, what weight do you want to be by this time next year? stuff like that.

 

[jon3947]

I pretty much look like this right now, but with a skinnier waist

http://www.aolcdn.com/channels/09/06/45f1a947-0006f-01c0d-400cb8e1

although my waist is about 27in. my upper chest is something like 35-40in.
By defined ribs, under my pecs you can see m ribs pretty well, under my ribs, there is a drop off where you come to my waist, my abs are decent now but i want to look like this by winter break

http://www.bradpittnow.com/images/brad_pitt_abs.jpg

 

[eldafar]

How much can you squat, deadlift, and bench press?

 

[jon3947]

squat- 160
deadlift-140
bench-150
just guesses i havent done these in a year, i have been working on abs and cardio for the past year, for two months i have been running 4mi. daily and doing ab work 5 times a week.

 

[Crazy Asian]

squat- 160
deadlift-140
bench-150
just guesses i havent done these in a year, i have been working on abs and cardio for the past year, for two months i have been running 4mi. daily and doing ab work 5 times a week.

dude i'm wayyyyyyy skinnier than the first person you posted
squat is 255
deadlift- dunno exactly, but higher than 140 for sure.
and my bench 2 years ago was 155 back when i was 14.

 

[I-tallionStallion]

If you want bodybuilder abs become a bodybuilder.

If you were 190 lbs at 15 yrs old without an ounce of fat then I would say you were not typical.

Go to the vault and read Where to Start and Simple starting diet and apply.