Killer Core (Abs showing)

[Fuzzball7]

Hey guys,

I'm 13, probably just starting to hit puberty.
How do I get a ripped core for tennis. With abs showing, some of my friends already have a six pack.

I'm following a fitness routine twice a week.

Cheers

Fuzz

[r2473]

your epidermis is showing

http://www.youtube.com/watch?v=ClynhFKMs3c

[Crispvolley]

[charliefedererer]

Without special equipment:

Med Ball Twist http://www.xlathlete.com/view_exerci...ercise_id=1159

Supine Straight Leg Rotation http://www.xlathlete.com/view_exerci...exercise_id=61

Supine Bridge Alternating Leg Lift http://www.xlathlete.com/view_exerci...exercise_id=73

Straight Leg Crunch http://www.xlathlete.com/view_exerci...exercise_id=81

Oblique Crunches http://www.xlathlete.com/view_exerci...xercise_id=202

Sit Up With Twist http://www.xlathlete.com/view_exerci...xercise_id=111

Hip Flexor Prone Isometric Contralateral http://www.xlathlete.com/view_exerci...ercise_id=2489

Supine Leg Circles http://www.xlathlete.com/view_exerci...exercise_id=67




With equipment in gym:

Gopher U Abs Gopher U Abs http://www.xlathlete.com/view_exerci...xercise_id=434

Glute Ham Hyper Russian Twist http://www.xlathlete.com/view_exerci...xercise_id=260

Glute Ham Over Head Dumbbell Sit Up http://www.xlathlete.com/view_exerci...xercise_id=255

Incline Over Head Sit Up http://www.xlathlete.com/view_exerci...xercise_id=233

Bench Adduction Elbow Bridge http://www.xlathlete.com/view_exerci...ercise_id=1391

Side Bend Dumbbell http://www.xlathlete.com/view_exerci...ercise_id=1764




Tennis specific medicine ball toss from Essential Tennis:
http://www.essentialtennis.com/video...-workout/1728/

[wrxinsc]

That's a great idea to increase your core strength for tennis by developing simple, repeatable, and reasonable habits. Just simply doing increasing numbers of crunches and sit ups using proper mechanics on a regular basis and making that part of your daily routing without fail will pay huge dividends. Nothing magic about it either. Just keep doing them!

Good luck with your tennis and growing up. Awesome times ahead!

[Feña14]

The most important thing is to be lean, it doesn't matter what you have if it's being covered with fat.

You say you're doing a fitness routine, which is great. If you eat right and do a wide variety of ab exercises to work them from every angle, you'll see results.

[loci]

Sweating is the best thing to achieve definition. Do a lot of cardio and eat plenty of vegetables and greens. You should see results in about 6 months.

[boramiNYC]

proper mechanics, good form, correct posture. these are all the same and the most important if you wanna start a routine. finding out the way to achieve these will make you a better athlete that can pay huge dividends later on. right now I'd say quality over quantity. later on getting a six pack takes a matter of weeks if you focus and assuming you are not over weight.

and yes there is better form for even sit ups.

[pvaudio]

You're 13, don't worry about your abs. Until you're around 18, you'll have a handful of friends who naturally have ab definition even though they never lift weights. Focus on eating properly and completely, and simply work on fitness and not image. Trust me, the girls do not care about your muscles yet because they know they don't exist.

[Sabratha]

It is best that you continue training your tennis skills instead of over the top fitness routines. Lifting weights and doing anything besides cardio and physical exercise probably isn't the best idea. Wait until you're around 16/17 before you even start looking into that.

[The Meat]

Ab Ripper X from the P90X series was what my friends and I did over the summer during high school and got are "6 packs"

Its an hour video(or 30 min. forgot) do it twice a week for the entire summer and with the proper diet you will get some pretty good results.

Also check out the plyometrics video as well, gives you explosive movement on court. Its what our high school team did for prep before the season, helped a lot.

[Say Chi Sin Lo]

A ridiculously fast metabolism is how I got mine. Problem is, I'm constantly hungry.

[nyc]

You're 13. Don't worry about your abs showing. In fact, if you don't eat properly, you may cause damage to your still developing body.

PLEASE READ THIS.

http://www.nytimes.com/2012/11/19/he...ake-risks.html

[pvaudio]

Originally Posted by nyc

You're 13. Don't worry about your abs showing. In fact, if you don't eat properly, you may cause damage to your still developing body.

PLEASE READ THIS.

http://www.nytimes.com/2012/11/19/he...ake-risks.html

I'm sorry, but these articles are a load of claptrap. There is absolutely nothing wrong with wanting to lift weights as a teenager. Nothing. You will not damage your normal body growth rate or damage your organs or anything of the sort. Those "danger" articles are all correlational. They hint at the fact that if you start lifting at say 13 when you are not producing much testosterone, but are lifting regularly, you will not see a huge increase in mass. Therefore, it's tempting to start using HGH and test. to get bigger faster. Likewise, you maybe tempted to take unregulated supplements to achieve your goals. Let's just lay out the facts:

1. Lifting weights is 100% fine.

2. Using HGH, test, tren, or any steroid is dangerous no matter how old you are.

3. Weight lifting in conjunction with cardio is a perfectly healthy lifestyle for a teenager as long as they don't become obsessive.

That last bit is a body image issue, but that has absolutely no relation to the majority of teenagers who lift weights simply to become better athletes.

[T1000]

One crunch movement, one leg raise movement, and one twist movement 3 days a week with heavy compound lifts. that's your best plan

Originally Posted by pvaudio

I'm sorry, but these articles are a load of claptrap. There is absolutely nothing wrong with wanting to lift weights as a teenager. Nothing. You will not damage your normal body growth rate or damage your organs or anything of the sort. Those "danger" articles are all correlational. They hint at the fact that if you start lifting at say 13 when you are not producing much testosterone, but are lifting regularly, you will not see a huge increase in mass. Therefore, it's tempting to start using HGH and test. to get bigger faster. Likewise, you maybe tempted to take unregulated supplements to achieve your goals. Let's just lay out the facts:

1. Lifting weights is 100% fine.

2. Using HGH, test, tren, or any steroid is dangerous no matter how old you are.

3. Weight lifting in conjunction with cardio is a perfectly healthy lifestyle for a teenager as long as they don't become obsessive.

That last bit is a body image issue, but that has absolutely no relation to the majority of teenagers who lift weights simply to become better athletes.

This ^ there's no such thing as stunted growth from lifting. Starting at 13 is fine and I wish I did. Have a problem with the bolded but don't feel like telling people how to do it right without getting hurt.

[pvaudio]

Originally Posted by T1000

One crunch movement, one leg raise movement, and one twist movement 3 days a week with heavy compound lifts. that's your best plan



This ^ there's no such thing as stunted growth from lifting. Starting at 13 is fine and I wish I did. Have a problem with the bolded but don't feel like telling people how to do it right without getting hurt.

But that's exactly my point. I am saying listening to your friend who says "YO BRO, shoot up some of this stuff and you'll get HUGE!" is dangerous no matter your age. Many, many, many people who end up ruining their bodies from steroids do so because they just don't know or want more results more quickly than is safe. I personally just do diet and exercise, but I have no need to take supps beyond a multi and fish oil.

[nyc]

Originally Posted by pvaudio

That last bit is a body image issue, but that has absolutely no relation to the majority of teenagers who lift weights simply to become better athletes.

That is my whole point. The OP was asking about a six pack - which is CLEARLY all about image.

Don't get me wrong, I fully endorse a healthy fit lifestyle and I truly believe that as a teenager you MUST be physically active. But pursuing fitness, health and strength is different than "sculpting" individual big muscles.

Where it becomes worrying and detrimental to development (and creating issues later in life) is when kids start to obsess over a body image put forth by guys like "the situation".
This obsession can push them to eat an unbalanced diet, spend a fortune on crappy powders and damage joints by lifting too hard, too early on.

[pvaudio]

Originally Posted by nyc

That is my whole point. The OP was asking about a six pack - which is CLEARLY all about image.

Don't get me wrong, I fully endorse a healthy fit lifestyle and I truly believe that as a teenager you MUST be physically active. But pursuing fitness, health and strength is different than "sculpting" individual big muscles.

Where it becomes worrying and detrimental to development (and creating issues later in life) is when kids start to obsess over a body image put forth by guys like "the situation".
This obsession can push them to eat an unbalanced diet, spend a fortune on crappy powders and damage joints by lifting too hard, too early on.

You're missing the point yourself. None of this has anything to do with weight lifting. Nothing at all. It is both unfair and improper to tell teenagers to refrain from lifting because it can cause them to obsess over their body image. This is like blaming Porsche for a teenager crashing because a kid went too fast in his dad's Porsche in an effort to look macho. The car is not unsafe. It was the kid who didn't know how to drive properly and safely that created an unsafe situation.

[Fee]

Good genes.

[r2473]

Originally Posted by Fee

Good genes.

A lot of this is body type specific.

http://paindatabase.com/body-fat/