https://www.youtube.com/watch?v=HqL9xEgnqd0
alright it's time to spill all the tea.. about ABS! link to the ab workout I did in this video:https://youtu.be/GzYdfSUN1QUGET MY WORKOUT PROGRAMS: https://g

https://www.healthline.com/nutrition/best-ways-to-get-abs
Generally, visible six-pack abs require a body fat percentage much lower than that needed for general health benefits. One study suggested that a normal range for body fat percentage is 17.6-25.

https://www.ironmanmagazine.com/six-pack-abs-secrets-tips-and-diet-for-chiseled-core/
Protein stimulates muscle synthesis, promoting muscle repair and growth, which might result in visible abs. Protein makes you satiety, keeping you fuller for a long time. This reduces snacking between meals, contributing to the weight and fat loss necessary for a six-pack. Include lean protein foods such as chicken, turkey, fish, eggs, lentils

https://www.runtothefinish.com/10-tips-to-see-your-abs/
Engage your abs. Engage your abs during your workout (and any time you're just sitting around too!). Aim to pull your navel in toward your back for 15 seconds every other minute. Try this while running…it's like doing a plank, forcing your entire core to work intensely. 9. Ignore the upper versus lower abs rule.

https://feelgoodpal.com/blog/ways-to-get-abs/
Suggested read: The 30 best ways to get a flat stomach. To reap maximum benefits, consider incorporating both forms of exercise into your routine. 3. Eat a diet high in fresh fruits, vegetables, and lean proteins. Eating a diet high in fresh fruits and vegetables is associated with weight loss and maintenance.

https://www.trifectanutrition.com/blog/how-to-get-abs-science-backed-strategies
The best strength training workouts for your abs include compound lifts that require a strong core, like squats, deadlifts, snatches, cleans, and overhead presses. You can also add weight to traditional ab workouts like sit-ups, bear crawls, planks, v-ups, toes-to-bar, and scissor kicks.

https://www.menshealth.com/uk/building-muscle/a759234/what-body-fat-percentage-should-i-be-to-see-abs/
This is what your abs look like at 30% and 8% body fat, plus all the stages in-between. Whittling your body fat percentage down to near-single digits doesn't happen by chance: it's a direct result

https://www.bodybuilding.com/content/ab-training-6-reasons-your-abs-arent-showing.html
The only way to strip the fat from your abs is by slowly and gradually burning it off from your entire body through cardio, nutrition, and resistance training. 5. You Train Your Abs Every Day. This is a touchy subject because many fitness and physique athletes do train their abs every day at the end of their workouts.

https://www.spartan.com/blogs/unbreakable-nutrition/diet-to-gain-abs
Eat High-Protein, Low-Carb Foods (Except Before Training) While complex carbs that are high in fiber (think: whole wheat, beans and legumes, and quinoa, for example) will provide good energy to help you get through grueling sweat sessions with high energy and stamina, eating more lower-carb and high-protein snacks can often be more beneficial

https://michelleroots.com/how-to-get-abs-to-show/
Having visible abs is one thing, but having visible abs and a core that is strong and stable is another thing. My recommendation is to do about 2 full body strength workouts each week (including full body exercises such a deadlifts, pull ups, squats, etc. that incorporate the core) and ab and core workouts 2-3 times per week.

https://www.mindbodygreen.com/articles/the-truth-about-getting-abs
Let me explain. It is very unnatural for most women to have six-pack abs while maintaining a healthy relationship with food and exercise. This is because women generally need a body fat percentage of at least 20 percent in order to remain fertile and have regular menstrual cycles. This is in comparison to men, who can get to as low as 6 percent

https://tgffitness.com/home-gyms/abs-without-flexing/
Yes, it's possible to attain visible abs without flexing by maintaining a low body fat percentage, typically around 5-6%. However, this level of leanness is not recommended for most people due to potential health concerns. To attain such a physique, one needs to commit to years of rigorous workouts, strict dieting, and discipline.

https://www.menshealth.com/uk/building-muscle/g38136096/six-pack-abs-secrets/
For that, men need to have less than 13-14% body fat, says Steels. Aim for consistency in your training and nutrition, maintain a calorie deficit, and adapt your plan after three or four weeks if

https://www.bodybuilding.com/content/the-beginners-foolproof-guide-to-six-pack-abs.html
Training for a Six-Pack. Eating for your six-pack is an around-the-clock activity, but the training aspect only entails a 15-20-minute workout about every 2-3 days. Train your abs intensely and help them recover with proper rest and nutrition. The only other "secrets" to ab training are consistency and using good form.

https://www.eatthis.com/10-minute-core-workouts-for-instant-abs/
1. Planks. Shutterstock. The first of these 10-minute core workouts for abs is the "stability special," kicking off with planks. The plank is a foundational core exercise that aids in strengthening the entire abdominal region and enhancing stability. It works the rectus abdominis, obliques, and transverse abdominis.

https://www.healthline.com/nutrition/can-you-see-sculpted-abs-if-you-have-a-low-body-fat-percentage
Many fitness goals focus on losing weight to prevent obesity-related health conditions. The assumption is that once enough fat has been burned, six-pack abs become visible. However, some

https://www.livestrong.com/article/13726540-how-to-get-abs/
Time 30 Sec. Lie on your back with your arms extended overhead and legs straight. Using your core, lift your head, shoulder blades and legs off the ground. Keep your biceps by your ears and actively press your low back into the ground to ensure you're engaging your abs throughout the entire exercise.

https://www.oxygenmag.com/workouts-for-women/ab-workouts-for-women/can-anybody-get-abs/
Staggered or uneven abs can give the illusion of a 7 pack, 9 pack, or less visible abs in general. " There are a number of genes responsible for the storage and mobilization of fatty acids. Small differences in the distribution of these proteins seem to determine where your body preferentially stores and releases fat.

https://www.healthline.com/health/body-fat-percentage-for-abs
25 to 29 percent. In this range of body fat, you will not see your abs at all. For men, this level is considered obese. Upton says aesthetics shouldn't be your main concern. Rather, you need to

https://www.popsci.com/story/health/how-to-get-abs/
There are two basic requirements to getting a four, six, or eight pack. One is to actually have the muscles. Two is to have low body fat. The good news is that this is a simple equation. The bad

https://www.reddit.com/r/bodyweightfitness/comments/npt7qt/how_do_people_get_their_abs_to_show_consistently/
Abs are 100% based on body fat percentage and 0% based on the workout you do. BMI means less than nothing. To get abs you need to get your body fat percentage down below like ~12%. To get this you need to eat healthy. This is not a result you can achieve by working out.

https://sworkit.com/fitness-goals/tips-for-stronger-visible-and-defined-abs
Follow a consistent weight-training and cardio program to burn fat and build muscle. Activities that increase your heart rate, including jogging, swimming, boxing, and even walking, are known as cardio exercises. Weight training involves the use of weighted bars, dumbbells, kettlebells, etc., to increase strength and build muscle.

https://liftershaven.com/how-to-get-visible-abs/
Summary. Overall, the three main factors that relate to having visible abs are body fat, training, and diet. The most important factor is training. Both the lower and upper abs need to be trained and require different movements to be hit effectively. For the upper abs, do exercises that involve bringing the upper body toward the lower body.