Good ab workout for 130 lb. 5'8'?

I'm 16, male, 130 pounds, 5'8' and skinny build, not much muscle. I've been doing ab workouts for like two months now, 10 minutes each and usually every two days and I haven't really noticed any change in my abdominals. My diet just consists of cereal for breakfast, sandwich+yogurt+fruit for lunch and for dinner usually something made from meat.

What adjustments need to be made to my diet/workout time/how often I workout?

 

For your abdominal muscles to be visible, you are required to have around 10% body fat. Although, abs are like still a muscle and should be trained hard like you would for your chest, legs, etc. 100 crunches or sit ups isn't going to allow you to maximize growth for your abs, instead train them like you should be training your other muscles which is around 3 sets for 8-12 reps. People usually get confused with abs and train them for X amount of time instead of working with heavy exercises and counting the sets and reps.

You would most likely have to incorporate different ab workouts into your routine to allow yourself to push hard for those 8-12 reps, not just half ass them. If you can do 100 situps easy, there is no point doing them for 8-12 reps and 3 sets. Instead add some weight so you have to realllly push yourself for the last couple of reps.

Hope I could help.

 

Sounds like you aren't really getting much protein. Maybe up that a bit.

 

Yeah like kmjt has said - if you are training your abs for hypertrophy and you aren't putting any size on, you might not be getting enough protein.

 

get in a gym and do some real compound movements e.g. squats/deadlifts/bench/OHP/bentoverrows

these will stimulate your core muscles much more and will also help you build a stronger physique, after you have build a good base you can think about cutting (loosing fat, and the abs will show in no-time)

remember, abs on a skinny guy are like tits on a fat woman...

 

Increase your protein intake. Lift heavy and hard. When using free-weights to complete compound workouts, you'll start to notice your abdominal muscles growing. Work on cardio to lower your body fat percentage during your rest days.

I used to do a few sets of core focused exercises at the end of my workout (every other day) just to strengthen my core. With time and continuous exercise, I naturally packed on abs.

 

With a skinny build it's best to increase your calorie intake, you need to find out your recommended amount of calories, there are calculators on the internet, then just add 500 to it.
Have some fat, a lot of protein and as many carbs as you can. Also, try full body work outs, not targeted ones as you have only been doing work-outs for 2 months.

 

Do a 500+ calorie surplus. Adjust your diet. Being skinny with no visible abdominal muscles basically means you have fat building up in your stomach area. The abdominal area is the hardest part of the body to work out (basing on my experience, which is an opinion). Sit ups are a shitty abs workout, do leg raises and bent knee hip raises. But roughly, bulking up would be a good idea first. Marble, sculptor ego.

 

situps!

 

First of all control your eating habits and manage your diet,because abs are directly relate to our fat in our body. People usually get confused with abs and train them for X amount of time instead of working with heavy exercises and counting the sets and reps.

 

think about heavy compound movements abs isn't anything with skinny arms lol and bird chest

 

First step is to eat right (most people neglect this)

That being said, to expedite the process; weighted crunches, backless crunchies, kick-ups, etc.

 

Use rings if possible but if not chin up bar is cool, suspend yourself in the air then bring knees up to chest taking 3 seconds on way up and 3 on way down then when your tired, wait 2 minutes and suspend yourself and ride an invisible bicycle, wait 2 mins repeat 3x . Only use every other day and don't workout your abs on the da in between the abdomen muscles are like any other muscles overtraining is not good

 

Getting abs to show is all about your body fat % and what you eat. You don't even need to do abs in general to have a 6 pack, even though it is extremely good to have a strong core. Try more cardio, ie. running, stairs, etc. Finally switch up your diet a bit.

 

Crunches are actually probably the worst thing you can do for your body. You want to have a flat stomach with toned muscles? Don't constrict your muscles by doing sit-ups or crunches, instead try and lengthen your spine and abdominal muscles. You can do this by doing planks for 2-3 minutes, and also stretching on a daily basis.

 

Clean diet, and a Calorie deficit in your diet is only way to Attain Ab's

 

thanks for the support

 

As everyone stated before, you should increase your calorie intake but, only with the right diet. For breakfast I would suggest adding soy milk to your meals.

Due to being in the National Guard, I have learned of many ab workouts. My master sergeant has this workout called the 10-minute drill. It's for push-ups and sit-ups

Every minute you do a set of sit-ups then rest for the remaining time in the minute.

Example: You do 15 sit-ups, rest the remaining 10 seconds, repeat the next minute, etc. You do this for 10-minutes.

If you choose to do sit-ups for workouts, I suggest watching this sit-up video.



You should also try to run a decent amount a day. Don't use the treadmill.

 

what about protein shakes?