ab/bulking/questions

[Despair]

Well im new here so hi . Heres the situation i am not getting a good enough workout for my lower abs and was wondering if anybody had any suggestions on some exercises to really target them.
current routine for abs is the 8 minute ab routine from windsar pillates yeah its old but it is great.
Age 17
Weight 133
height 5,9

basic crunch - 1minute
right oblique crunch - 1 minute
left oblique crunch - 1 minute
toe touches - 1 minute
reverse crunch - 1 minute
right crunch - 1minute
left crunch - 1 minute
push throughs - 1 minute
leg pushes - 1 minute
alternating curls - 1minute
ab curl - 1 minute
heres a pic so ya can see what i mean ...

Ok so my next question i am bulking and i looked at a turkey pot pie's nutrution chart and noticed theres 370 calories in it just wondering can i bulk on that? its hard to fit 3000 calories into one days of eating...
well thanks for you help sorry for such long thread =)

 

[Beaver]

You should be eating 5 small meals a day. I did hear someone say there finding it hard to eat all those calories as they are not used to eating so much. In this case try to add 50 calories every few days untill you have your desired about of calories a day.

Hope this helps.

 

[Typhon]

Your abs are one sheet of muscle, not 8 separate ones; don’t be fooled by localised ‘burn’, you will not be able to isolate one half of a single muscle regardless of where you’re feeling the strain.

The reason most people can’t see those lower abs is their body fat is a little too high; some people need to get their BF really low in order for them to be visible.
That being said, I think you could do with a bulk cycle anyway to get a bit more muscle on your frame and then try and trim down later

 

[Mel Def]

Decline Crunches with a 12 lb medicine ball held over your chest, arms straight. Do those until you can't do one more.

Also Hanging Leg Raise. No swinging or momentum- slow and steady. Build on those since they are tough.

No clue about bulking advice except that a processed Turkey Pot Pie is not a good source of nutrition. Try to keep it less processed. Good luck!

 

[firefreak]

Add in planks as well to work your abs some more. Do flat, and both sides each for at least 30 seconds with 15-30 seconds rest between each. Keep your abs tight and your butt down. I promise you will be sore the next day.

and

 

[Despair]

Just when i was just about to give up on this site you all posted thanks. i know the ab is one muscle it is quite common though for me to say like lower abs or upper ...i do have a quite a bit of fat right under the belly button ... i am implementing 45 mins of cardio starting tommorow ... last night i implemented planks into my core workout. as for bulking ... i just dont have enough food but i should have a job come monday. so then will begin my bulking on first paycheck. well thanks all of you.

 

[Mel Def]

Good luck. Remember that along with cardio, eating right that incorporating perfect form is going ot get you farther than doing a bunch where you just flail about and don't concentrate of feeling those muscles engaging and working. Go slow. You are lucky to have started so early and have so muc good info! I waited til almost 40 and I have so much to learn.

 

[Despair]

thanks man im always concentrating on form . always go by the 2 sec down 1 sec up rule.