eating / workout plan for abs?

[Dude]

im 17, 6' and 170 pounds, and fairly lean but i still have excess body fat on my stomach and hips that i want to get rid of. can someone (who preferably has a six pack) give me instruction and a diet plan that will help reveal those highly coveted abs? of course if you could also give me some workout ideas that will help? i know this might be to much too ask but could you also tell me how long it will take before i start seeing serious results? i used to workout quite a bit but ive never tried for abs, everyone else in my family has them. dont bge afraid to throw it out there! tell me who knows what theyre talking about when they answer! i also eat A LOT of junk.

17 years old, 6 feet tall

thanks brian, i know the workouts youve said and im gonna go with it. ill give you best answer (for being correct, straight forward, and first).

[Brian069]

first of all, stop eating junk, start eating protein. to gain muscle, you should be eating about 6 times a day, and around 2500-3000 calories. each meal should have at least 30g protein and u should invest in a protein shake. whey is the best one. it should be taken post workout. now since your just going for abs, you can lessen the calories if you like since the abdominals are the smallest muscle group in the body, but keep with the shake. most of your gaining will be from a good diet, but you wont gain at all without a good workout.

there are numerous workouts to do, but the most importnt thing is that your working all the areas of your abs, and that your not resting too much between sets.

heres a suggestion for a workout:

start with a toe touch- lift your legs in the air, bend your knees slightly, place your arms to your shins, and reach forward about 4-5 inches. dont actually touch your toes, just reach a few inches forward. to start, do about 30.

then do a reverse crunch: this is important for the lower abs, the hardest part to work out. reverse crunches are very easy to do wrong, and they have a risk of injusry if done wrong, and if done slightly wrong, you wont be working the right part of your abs and you wont feel it. so experiment with this a little before you do it. but heres how you do it: lift your legs in the air so they are perpendicular with the ground, have your back flat on the ground and your arms either at your side or behind your head. then bend your knees slightly and cross your legs at the top. then raise your hip about an inch off of the ground using only your lower abs. if done correctly, youll feel it. do 30 of those.

then do bicycle kicks: these are hard to explain, so just look up a video of it on youtube or something. do 30 of those.

then do a plank: get into pushup position, but change your arm position so that you are laying on your forearms. hold that position for 30 seconds.

then do leg lifts: lay on the ground flat, lift your legs 6 inches off the ground, then lift them another 6 up and back down, repeat 30 times.

that is one set, repeat that 4-5 times. as you progress, increase the reps.

note: dont rest at all between each excercise, but at the end of the set of 5 excercises, rest 35-60 seconds and then keep going. also remember to thoroughly stretch out before and after.

drink your protein shake right after the workout, with a banana too if you want.

this should help you out, youll have an eight pack in a month.