i need help developing my lower abs. i know my body fat is good, and i do cardio 3-4 times a week. my diet is great. what kinds of exercises should i do to develop my lower abs, or should i be doing something else to make them show? like i said, my diet and bf is really good. how often/what should i do to develop them?
Lower abs, help
- Thread starter seyz
- Start date
The abdominal wall is one sheet of muscle, the upper and lower abs are all one and so train and develop as one.
For males the lower abdominal areas tends to be one of the last places for fat to be removed from, and for the majority of us revealing lower abs tends to mean stepping up training a little, ensuring everything is 100% focused towards shifting it.
In terms of building the muscle up, you can use movements than strain the lower abs more, such as leg raises, reverse crunches etc but these will not mean the bottom 2 of the ellusive 6-pack develop any more than the top half.
Treat abs like any other body part, build the muscle up then burn the fat to reveal what you've developed. You must be aware you will not burn fat and build muscle at the same time, its one or the other.
id suggest you bulk up your lean muscle tissue a bit and then start cutting the fat away. Many people walk into gyms believing they can run and crunch their way to abs, but this is far from the truth. read around the forum and start working out how to build the muscle up, and then burn the fat.
For males the lower abdominal areas tends to be one of the last places for fat to be removed from, and for the majority of us revealing lower abs tends to mean stepping up training a little, ensuring everything is 100% focused towards shifting it.
In terms of building the muscle up, you can use movements than strain the lower abs more, such as leg raises, reverse crunches etc but these will not mean the bottom 2 of the ellusive 6-pack develop any more than the top half.
Treat abs like any other body part, build the muscle up then burn the fat to reveal what you've developed. You must be aware you will not burn fat and build muscle at the same time, its one or the other.
id suggest you bulk up your lean muscle tissue a bit and then start cutting the fat away. Many people walk into gyms believing they can run and crunch their way to abs, but this is far from the truth. read around the forum and start working out how to build the muscle up, and then burn the fat.
"The only things that increase abdominal improvement are squatting and deadlifting.
Have those guys into core training ever trained anyone strong? Bring me someone then. I find that it's just a con job and a disgrace to the strength coaching community."
Charles Poliquin
Taken from question 3 of this article TESTOSTERONE NATION - Question of Strength: September
I stopped doing any direct ab work over a year ago and it's the best thing I've ever done for my core strength
Once your abs are developed it's just a question of lowering bf% far enough for them to show
Have those guys into core training ever trained anyone strong? Bring me someone then. I find that it's just a con job and a disgrace to the strength coaching community."
Charles Poliquin
Taken from question 3 of this article TESTOSTERONE NATION - Question of Strength: September
I stopped doing any direct ab work over a year ago and it's the best thing I've ever done for my core strength
Once your abs are developed it's just a question of lowering bf% far enough for them to show
I do not agree its the ONLY thing, but do agree to its large impact on the region, and would be my preference over the more "traditional" exercises. Traditional exercises have their place dependant on the persons circumstances, and can produce results if the diet is correct to show forth the work. In addition, I also stipulate that one can get abs (with the right composition) WITHOUT A single exercise in weight training, and agree their made in the kitchen and a function of low body fat.
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Thats an interesting body percentage. I have 8.5% (pic). Do you have a pic, I would be interested in body composition with a 5% body fat percentage. By the way, how did you determine this. And, how old are you? Your indicating that at 5% body fat, your abs are not appearing? This is interesting.
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You just called Charles Poliquin an idiot?!?!?! Are you f**king kidding me?!?
Tell you what; when you become one of the most successful strength training coaches in the world then maybe you can say that kind of crap
This is the guy you're saying has no knowledge of strength training
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Oh yeah, if they won then Charles Poliquin probably trained them, they're probably the 1% that didn't waste their time; think Donovan Bailey perhaps, or the entire Canadian Olympic Squad.
Or maybe you just pulled that figure out of your arse to support your view
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Way to come on to a forum and make friends.
Even if you dont agree, dont turn to comments like that, its no way to get a point across.
My abs are starting to come around I can see them starting to develop. I need to cut a little more stomach fat off but want to see a picture?
If your at 5% body fat you DO NOT need to lose any more body fat
im just guessing you have practically no muscle in your abdominens and you thats why you dont see the abs
just because your super skinny doesn't mean youll end up abs like chillen, you need to build the muscle first
we need pics
im just guessing you have practically no muscle in your abdominens and you thats why you dont see the abs
just because your super skinny doesn't mean youll end up abs like chillen, you need to build the muscle first
we need pics
??
I didn't get much sleep last night, so I may be misunderstanding (I'm practically delirious at the moment as the I'm crashing from all the caffeine :drooling1
It appears you said that the abs develop as one....but you can do exercises to strain a section of them more.......although it may not develop the lower part any more than the top part.
If they contract and develop as one, then isn't there no such thing as an exercise that strains any one part of the rectus abdominus more than another? (in which case, why list exercises that "strain" the lower half more?)
Isn't that commonly believed to be the hip flexors that give the feeling of a burn in the lower abdominal region, and not the rectus abdominus itself?
Not challenging anyone here, just trying to straighten it out in my overly tired head.
Home use BF monitors are not very accurate, they provide an estimate, and are affected by many variables. There are few ways to get an accurate reading (and even those are estimates) - some universities can do under water weighing / a person who is very skilled and experienced with calipers / and DEXA (a medical test).
I agree with the others, eating some sugar is not going to cause your bf to change 4% over a few weeks, that would also translate into quite a weight gain.
I agree with the others, eating some sugar is not going to cause your bf to change 4% over a few weeks, that would also translate into quite a weight gain.
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