First off, you don't do dead lifts to bring out your abs, that is to thicken your back muscles. It may incorporate a bit of abs, but is mainly a back muscle. What is also important is your lower back. Make sure you work out your lower back muscles with your abs, because that is your core foundation.
EXPOSING YOUR ABS is a matter of getting very low body fat levels.
The lower your body fat level, the "thinner" your skin will be (actually the "skinfold" which contains skin and subcutaneous fat), and the more your abdominal musculature will show through.
DEVELOPING YOUR ABS - is a matter of training, and in that respect, the popular maxim "abs are made in the kitchen, not in the gym" is not entirely true. It's only true that without the proper diet ("kitchen"), the ab exercises by themselves are useless because well-developed abs can remain covered up with a layer of fat and it's possible to out-eat any amount of exercise.
Here are some of the top 10 ab exercises:
Number 10
Reaching crunch on ball
Instructions: Sit on a Swiss ballwith your feet shoulder-width apart on the floor. Lean back, so that your back is almost parallel to the floor. Straighten your arms and point them toward the ceiling. Contract your abs, as you would for a crunch, while you reach for the ceiling with your fingertips. Hold the contracted position for three seconds. Slowly lower yourself back to the starting position. Do 10 reps.
Number 9
Twist and crunch
Instructions
lace a mat on the floor and lie down on your back, with your hands by your ears and your legs perpendicular to the floor. Twist your hips slightly by contracting your left oblique muscles; hold that position. Using your abs, bring your right elbow across your body to the outside of your left knee. Slowly return to the starting position. Repeat the movement on your right side. Do 10 reps.
Number 8
Russian twist
Instructions: Sit on a decline bench, with your legs firmly under the pads. Lean back slightly, so that your thighs and torso form a 90° angle. Extend your arms in front of you, so that they form a 90° with your torso, and clasp your hands together. Keeping your back straight, your chest out and your arms straight, make a semi-circle with your arms. With your abs flexed, move as far as you can from right to left and left to right, and do the motion as quickly as you can without sacrificing proper form or range of motion. Work your way up to 60 seconds of continuous movement.
Number 7
Hip raise/leg raise
Instructions:Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position. Do 10 reps.
Number 6
Woodchop
Instructions: Add some weight (try 25 pounds) to a multipurpose pulley machine and grasp the handle attachment at shoulder height with your left hand. Square yourself to the machine and take a few steps to the right (away from the machine) until there is sufficient tension. Stand with your feet shoulder-width apart, bring your right arm across your body, and clasp your hands together while holding the handle. Keeping your arms straight and at shoulder-height, use your abs to bring your arms across your body, as though you were making a woodchopping motion. Bring them back to the starting position. Do 10 reps on each side for the excellent core workout.
Number 5
Jackknife
Instructions: Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Do 10 reps.
Number 4
Windshield wipers
Instructions: Place a mat on the floor and lie on on your back with your arms in the "T" position for stability. Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a "windshield wiper" motion. Make sure to move in a slow and controlled manner. Do 10 reps.
Number 3
Reverse crunch
Instructions: Lie down on a bench with your knees bent and your upper legs at a 90° angle with your torso; grab the bench above your head for stability. Use your ab muscles to pull your knees toward your chest until they reach your elbows. Hold the crunch position for three seconds and return to the starting position. Do 10 reps.
Number 2
Side crunch on ball
Instructions: Firmly place your right hip on a Swiss ball and lean into the ball; ensure that your torso is off the ball. Support yourself by pressing the soles of your feet against the bottom of a wall. Place your hands by your ears, and contract your left oblique muscles, lifting your torso up as far as you can. Hold for three seconds and release. Do 10 reps and repeat on the opposite side.
Number 1
Front plank on ball
Instructions: Rest your elbows on a flat bench and the balls of your feet on an exercise ball. Contract your abs so that your body is parallel to the floor and there is no dip in your lower back. Hold the plank position for 60 seconds.
rock-hard abs
Throw a few sets of these ab destroyers between your other exercises at the gym, and within a few weeks, you'll be amazed at your new found ripped and rock-hard midsection.
Read more:
Top 10: Ab Exercises - AskMen
Diet is extremely important.
So you need to watch what you eat. And you also have to build the ab muscles so that when you reach that low body fat level you will have something to show.
What to eat to get a six pack is to stop eating all the junk food. Therefore chocolate bars, hamburgers, French fries, puddings, pizza, etc. will have to go out of your diet. The abs diet should
mainly consist of greens. You can opt for different salads, but you should not use any dressing which is heavy. Use olive oil, lemon juice, vinegar, herbs, etc. dressing. It will ensure no extra
calories make their way in your diet.Include lean meats in your diet along with egg whites, sprouts, lentils ,etc. They will prove to be of help in building the muscles of the stomach. Ensure
there are some whole grain carbohydrates in your meal. They make for an important part of the six pack diet plan. Include plain milk and nuts in your diet as well.
Your diet should be divided into 5 to 6 small meals. When you eat at regular intervals, there will be no cravings, which will ensure junk food does not make it to your stomach.
Here is my 6 meal a day plan of what I eat, but you can change what you see fit for your own needs because this is my bulking diet to gain more muscle mass but you want to shed more fat.
Mon-Sun:
6AM- 4 egg whites, 1 cup oatmeal, 1 banana.
9AM- Protein Drink
12PM- 8oz Chicken Breast, I cup brown rice, Salad
3pm- Pre work out Protein Drink
3:30pm- Work out
4:30pm- Post work out Protein Drink
6PM- 8oz Steak & 1 cup brown rice,1 baked potato, 1 apple
9pm- Protein Drink
11PM- Protein Drink before bed to help feed the muscles while they repair themselves.
Sometimes I will substitute a salad for pasta. You should have one cheat day a week to eat what ever you want
but just keep in reasonable.
Here is a more simpler diet if you are on the go all the time...
Breakfast: Bacon and scrambled eggs
Snack: Handful of mixed nuts
Lunch: Tuna salad with peppers and olives
Snack: Greek yoghurt
Dinner: Steak with sweet potato fries
Hope this helps.
