![]() ![]() To perform this exercise, I typically use a rope on a cable machine and use 70-75% of my maximum weight. I make sure to use a good amount of weight to help build that thick abdominal wall. ![]() In order to maintain my 3D abs, I do these five movements 2-3 times per week. That doesn't mean you can just do a few more ab exercises and hope to see a 6-pack you still need a proper nutrition program in order for your abs to come out of hibernation. A guy with small muscle bellies can't hope to see his abs until his body fat is at 10% or below. If your abs are small and you're a woman, you won't be able to see them until your body fat is below 12%. If you're a guy and have thick abs, you'll see them at 12-13% body fat if you're a woman with thick abs, you can see them at 14-16% body fat. One of the best parts about having thick ab bellies is that they are visible through a higher body fat percentage.
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