How do i get good abs and how often should i do the training?!

How do i get good abs and how often should i do the training?

also what can i do to fully develope my lower abs?

Everyone has the "washboard" stomach you see on low fat people. The problem it is covered up by their fat. If you don't lose the fat you are not going to see the muscle underneath. So you can't just do crunches and other ab excecise and expect to have the same look. You're going to have to lose all the fat. I see a lot of people in the gym doing 100's of crunches for months and I still haven't seen those ab muscles.

You're gonna have to eat well and add muscle all over your body and burn a lot of calories. (Calories consumed - calories burned) divided by 3500 = lbs of fat lost or gained over a given period of time. Extra muscle will burn extra calories even while your sleeping. You don't want to consume less than 1500 calories a day because that would be counter-productive. Your metabolism would slow down as a result of your body going into "starvation defense".

Thirty to 60 Sit-ups and leg raises a day is enough to tone and build the msucles. Hold a 5 lb- 10 lb weight on your chest while dong set-ups if they are too easy without it. Three sets of 12 reps on an ab machine 3 times a week would be good. Try to walk, jog or run for 30 minutes at least 4 times a week.

If you carry most of your fat around your mid-section you are gonna have to work harder than someone who doesn't. That will be the last fat you lose. Good luck!