Abs?

[GatorWarrior]

I'm 5 foot 10 145 pounds, and I want abs, What exercises can I do to lose fat, and gain ab muscle?
My daily workout
1. Run 2 miles
2. Swim for 20 min
3. Ab workout consisting of 1 min of bicycles 1 min of crunches 1 min of reverse crunches 2 min of planks and 1 min of side crunches(name?) each side.

[Anima Mundi]

Eat lean meats, and altogether healthier foods. Diet is the most important part of getting abs. When you run, instead of trying for a distance, sprint as hard as you can. Do some HIIT. Google it if you don't know what it is. Instead of working out for a set amount of time, do weighted ab workouts with a certain number of reps.

[minor69ner]

When you do planks try sticking one arm out, and a leg. Repeat for both sides.

[HLC]

Originally Posted by GatorWarrior

I'm 5 foot 10 145 pounds, and I want abs, What exercises can I do to lose fat, and gain ab muscle?
My daily workout
1. Run 2 miles
2. Swim for 20 min
3. Ab workout consisting of 1 min of bicycles 1 min of crunches 1 min of reverse crunches 2 min of planks and 1 min of side crunches(name?) each side.

1. Increase mileage.

2. Pick one ab exercise and do it until you "have" to stop (to exhaustion).
Bicycles, regular crunches and reverse crunches all work the same muscles, so stop wasting time doing all three.
According to this study: http://www.acefitness.org/getfit/stu...bexercises.pdf
the bicycles are the best ab workout for your front abs, so I'd choose those first.
Your side crunches should also be done to exhaustion (not just by time).
Use added weight to lower the time needed.

This study, along with the earlier one, supports the idea you don't need to work upper and lower abs separately, as any front ab work will hit both upper and lower simultaneously, even though it might not feel that way ....
http://www.ncbi.nlm.nih.gov/pubmed/12930172