hey bro
I can tell you I had a six pak at 16 and an 8 pak at 20 and a 10 pak at 30. I am 38 now and havent worked out for 2 years but still have 8 pak.
Leg lifts pick your feet up six inches off the ground and hold them there as long as you can..
Do this till you wanna puke and then do sets of sit ups till your guts are on fire add some HGH and I gaurantee you will have a six pak in 6 to 12 weeks.

__________________
AREA 51, HE IS I, AND I AM HIM!