ABS: I have it but can't see it !!!

Most people have at some point of time been infatuated with developing an attractive and ripped mid section commonly known as "abs". The abs is short for abdominal which is a combination of a number of muscles such as Rectus Abdominus, Transverse Abdominus, External and Internal Oblique. Each of these muscles have a specific function (movement) that they perform. While depressing the ribs and flexing the vertebral section would fire the rectus abdominus muscle, simply compressing the mid section would work the transverse abdominus muscle. Both the internal and external oblique muscles are involved with spinal rotation and side bending.

It is not uncommon for fitness enthusiasts to endlessly spend an entire session at the gym multiple times each week performing some form of exercises involving one or more core movements as mentioned above, working as hard as possible to get that picture perfect six pack. From crunches to leg raises, from planks to side bends, they seem to know and do it all. When working any muscle group with a repetition and sets based program chances of strengthening and growing that particular muscle group increase, if adhered to certain training components such as progressive overload. 

In addition to what you may or may not know following are some parameters on which getting those six pack abs you've always wanted rely on: 

• Low Body Fat Percentage: This is probably the most ignored aspect while exercising to get abs. This is also one of the major reasons why most people look great for only some time during the course of the year. It is very hard to maintain a low body fat level throughout the year as it impacts not only at a physiological and psychological level but on overall health and well being as well. For more information check out Body Fat and Fat Loss
• Nutrition: Most people simply avoid eating as per their fitness goal. This could be because of either lack of awareness and knowledge, laziness, food biasing, etc. Whatever the reason be, if you are working hard in the gym, following a nutritional pattern which is synchronous with your goals may be beneficial. For more information check out Calculating Current Macros 
• Exercise Selection: While crunching your way in the gym may sound the ideal ab making system, remember that doing few exercise is not going to be enough if nutrition is inadequate or body fat percentage is too high. Strength based exercises such as crunches, leg raises, etc. and cardiovascular exercises such as stair climbing, jogging, running, etc. are good examples. If your doing heavy compound lifts such as squat, deadlift, etc. your core is already being worked.
• Exercise Frequency and Intensity: This is a highly individualistic parameter. As everyone will not have the same exercise capacity and type of exercises chosen will directly influence this. 

These are just few points, but do keep in mind that if you've never had abs before it may take you a little longer than others. Also, it is not uncommon for people who have been working out for years to have abs even at a higher body weight and higher body fat percentage. This is due to the fact that the abdominal muscles have become thick and grown with years of hard work both in the gym and in the kitchen.

Note: Before starting/changing an exercise and/or dietary/supplement program consult a qualified doctor/health care professional.