how do you get a 4 pack??

[Amaro]

forget a 6 pack a 4 pack looks better and is more solid, my brother has 1 so I know it runs in the fam but does anybody know exactly how to get 1? many certain exercises or something???

[NJFighter91]

Core exercises and low bodyfat (good diet)

[Built 2 Last]

i kinda of hav a balence betwen 4 and 6

[Toddy]

sit-ups

[NJFighter91]

Are you the one who posted the before/after thread? If it is, your bodyfat is low enough, you just need to work the abs more.

[Manfredo Jr]

i keep mines in good shape with sit ups at training , on thursday i did at least 250 then got hit with the medicin ball.

[NJFighter91]

I do leg lifts in sets of 10-30. Once they get easy, I do them straight legged.

[Built 2 Last]

^ yeh me is before and after...yeh pics old now..my abs hav got alot better (i think) (hopefully)

[Ringo]

If you want just a "4 pack" rather than the traditional 6 (or even 8), its all about the exercises. I'm assuming that diet is alright, because without the right diet, your going to have a case, or keg. No pack. Focus on traditional crunches for the horizontal line below your ribs, and do controlled twist exercises at a good stretch for the vertical line that runs from your sternum to navel. Leg raises and lower-body intensive cardio (seated cycling, bicycle kicks) work the lower part of your abs more and will result in the 6 pack.

[NJFighter91]

He already has low bodyfat, so just work on your abs. Do weighted, unweighted, etc. on the sides, front, lower, etc.