Justin Thacker Resides: Durban, South Africa Age: 30 Height: 5ft 8"  Weight: 180 pounds Favorite Body-part: Chest Waist Size: 30" Body Fat Percentage: 5%"  Here's my approach to abs simple but effective.... Muscle is best stimulated to grow by from weight training that why I train my abs like any other body part, fat loss occurs by creating a calorie deficit between the amount of calories you ingest verses the amount you expend in a days time, diet is the key and not like most people think hundreds of sit-ups (the guy with the world record for the most  sit-ups doesn't have very good abs! and that tells you enough ;).       The reason you should use weights when training abs is to effectively stimulate the abdominal muscles to grow. Better abdominal development will lead to a small, muscular waist line when you lose the fat. I would also recommend adding Swiss ball ab exercises to your routine. Choose one day in the training week to work your abs with resistance the conventional way with exercises like cable crunches and weighted leg raises. Choose another day, a few days apart from the weighted ab work, and perform Swiss ball ab exercises. Day 1. (MONDAY) 3 x 12 cable crunches 3 x 12 weighted leg raises Day 2. (THURSDAY) 3 x 15 to 20 Swiss ball crunches 3 x 15 to 20 Swiss ball leg raises.  HIGHLIGHT OF COMPETITIVE CAREER: WINNING MY WEIGHT CLASS IN BOTH THE IFBB AND NATURAL SOUTH AFRICAN CHAMPIONSHIPS. TRAINING PHILOSOPHY: I TRY TO WORK ON EVERYTHING IN A BALANCED WAY, AND WORK MY BODY AS A WHOLE. AVOIDING PUTTING EMPHASIS ON ANY PARTICULAR BODY PART SO THAT I MAINTAIN PROPORTION AND A BALANCED PHYSIQUE. MOST EFFECTIVE OVERALL EXERCISE: IT WOULD HAVE TO BE SQUATS, THEY'VE ALWAYS WORKED FOR ME..  Good Luck with your Program Justin