Anyone here have any suggestions for a tried and true workout for those damn lower abs?
Need help with stubborn abs
- Thread starter tight n tone
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Lower abs are a byproduct of low bodyfat which has a huge part to do with your diet but I have three different "lower ab" exercises that I cycle
Hanging leg Raises
Knee raises while holding myself up on dipping station or parallel bars
Rev crunches
I like to hit my lower abs first when doing an ab work. 4-6 sets of 15-20 reps
Good Luck but remember without lowering your bodyfat you will never get to see those lower abs
Hanging leg Raises
Knee raises while holding myself up on dipping station or parallel bars
Rev crunches
I like to hit my lower abs first when doing an ab work. 4-6 sets of 15-20 reps
Good Luck but remember without lowering your bodyfat you will never get to see those lower abs
Also remember that technically there's no such thing as 'lower abs'. Your abdominis rectus is one sheet of muscle with 8 protruding areas which makes it look like there are 8 muscles. Therefore the whole muscle is worked with every exercise and not just the lower or upper section and you can't make one end grow more than the other.
Exercises like leg raises often give the impression that they're causing a 'burn' in your lower abs but that's probably just your hip flexors which run behind your abs. That doesn't mean that leg raises don't help your abs though
Exercises like leg raises often give the impression that they're causing a 'burn' in your lower abs but that's probably just your hip flexors which run behind your abs. That doesn't mean that leg raises don't help your abs though
seconded.
the abs are one 'sheet' of muscle, you can't specifically increase the mass of any one bit, although there's nothing wrong with using the above movements as part of a complete ab workout.
i struggled with the same problem for a long time, but realised abs are simply about having low bodyfat with enough muscle mass to give the six pack look. genetics play a huge part, everyones muscle are differently shaped and sized but all the attention is laid on the abs. some people with naturally have larger abdominal walls, others may appear larger at the top but fade to nothing.
the best thing i have done is stop focusing so much on abs, concentrate on full body and use squats and deadlifts as the basis of your routine. i have far better stomach muscle since doing so, not forgetting ab exercises but only using them like any other exercise - frequently, with weight and form, but not at the expense of anything else.
and then when you want to reveal your new built muscle, cut as clean as you can. the stomach is the area where bodyfat is most noticeable and some may have to get right down to single %'s to see abs.
the abs are one 'sheet' of muscle, you can't specifically increase the mass of any one bit, although there's nothing wrong with using the above movements as part of a complete ab workout.
i struggled with the same problem for a long time, but realised abs are simply about having low bodyfat with enough muscle mass to give the six pack look. genetics play a huge part, everyones muscle are differently shaped and sized but all the attention is laid on the abs. some people with naturally have larger abdominal walls, others may appear larger at the top but fade to nothing.
the best thing i have done is stop focusing so much on abs, concentrate on full body and use squats and deadlifts as the basis of your routine. i have far better stomach muscle since doing so, not forgetting ab exercises but only using them like any other exercise - frequently, with weight and form, but not at the expense of anything else.
and then when you want to reveal your new built muscle, cut as clean as you can. the stomach is the area where bodyfat is most noticeable and some may have to get right down to single %'s to see abs.
Everyone is talking about low body fat, for these muscles that I am trying to do something with. I am 5'4 approx. 105lbs. Not sure about the whole body fat measurement. Dont know that I have alot, maybe Im mistaken. The upper region of my abs are ok... dont get me wrong, Im not saying Im ripped there or anything, but once you go down a little, there is this pooch, I will call it, that is very annoying!
Unfortunately many people have that little bit of fat at the bottom of their abs that waits until last to go away.
Have you ever had your body fat percentage measured? It's possible that although you're very light you could have a 'skinny-fat' body composition. Often the way to correct this is to actually eat more to reduce your bodies desire to store fat and build a bit of muscle.
It might also be worth while looking into your posture, too much of a curve in your lower back can give the appearance of a little pouch at the front
Have you ever had your body fat percentage measured? It's possible that although you're very light you could have a 'skinny-fat' body composition. Often the way to correct this is to actually eat more to reduce your bodies desire to store fat and build a bit of muscle.
It might also be worth while looking into your posture, too much of a curve in your lower back can give the appearance of a little pouch at the front
I have never had my body fat measured. While we are on the subject, have you heard of the body fat measurements where they use the device that they stick on your finger to measure bf%? Dont know how this would be accurate. Just curious. Also, any opinions on the big exercise balls for ab workouts?
I guess the thing they stick on your finger would work on the same principle as the scales that send a tiny electrical charge in you to measure resistance. They are fairly accurate to a point and although there will always be a margin of error they give you a good idea of where you're at.
Do you know how many calories you're taking in every day?
As for ab balls, I have no idea, I do squats and deadlifts for abs; haven't done a crunch in years
Do you know how many calories you're taking in every day?
As for ab balls, I have no idea, I do squats and deadlifts for abs; haven't done a crunch in years
getting an exact and accurate % is difficult, and to get the same accuracy repeatedly is even harder, unless you have it professionally done for you its just easier to go off how you look.
unless you like to bragg, of course.
id seriously drop the idea of an ab workout. ab workouts alone will not give you abs; one of the biggest fallacies in gyms is people doing endless amounts of ab workouts, getting absoutely now where and ploughing more wasted cash into the gyms pockets. if you look at 99% of properly designed routines, they have minimal isolation exercises for abs, i know New Rules of Lifting drops crunches altogether for some of its programs.
however, bridges are very good for mid section strength, and can help give you a nice flat back and stomach to work with.
unless you like to bragg, of course.
id seriously drop the idea of an ab workout. ab workouts alone will not give you abs; one of the biggest fallacies in gyms is people doing endless amounts of ab workouts, getting absoutely now where and ploughing more wasted cash into the gyms pockets. if you look at 99% of properly designed routines, they have minimal isolation exercises for abs, i know New Rules of Lifting drops crunches altogether for some of its programs.
however, bridges are very good for mid section strength, and can help give you a nice flat back and stomach to work with.
Damn, apparently I've already repped you recently, it was probably in this thread - I'm getting old you know
Are you Male or Female? Did I miss this somewhere? Im assuming from the post your male. 5' 4" 104lbs is thin, and from your post, if you have lower end fat accumulation (which is normal), this sort of indicates that your upper body mass is somewhat light (and maybe thin legs as well).
Do you have pics so we can take a look at your body composite? Im not convinced (at the moment) that going after abs in your situation is well suited (with the information this far).
However, I will provide you some information that you can absorb.
What has been said about revealing abs is true: Its a function of low body fat.
Deficit dieting is the fat burner, and EVERYTHING follows after this. The deficit can be implemented through the diet, exercise, or a combination of both when you know your MT line reference. Its about the Law of Energy Balances.
Losing fat is sort of like draining a pool. It usually leaves the shallow end first before the larger end starts to diminish. But, fat and/or tissue is lost all over when deficit dieting. This is one reason the top two abs appear more than the bottom portion in men.
If you want to lose overall body fat, get your diet in order, eat clean, learn what your approximate MT reference line is according to activities (and back off a HEALTHY margin), and perform overall weight training, and of course, include cardio (cardio DOES have its benefits other than burning calories, carbs, fat, ect).
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program (and weight training journal) around this diet.
Some Basic information that can lead you to fat tissue loss (and you can apply the OPPOSITE thought in what I have posted to gain healthy weight):
Calorie calculation is an approximation science: WATCH, LOOK, and LISTEN, to your body. It will tell you if you are doing things correctly (this is KEY).
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula. (Though there are others one can use)
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise. This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
One can not spot reduce. Losing fat is like draining a pool. The shallow end seems to drain before the larger deeper end. One can't choose where to lose fat; it will be lost all over the body.
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
Some links of interest:
http://training.fitness.com/weight-loss/weight-loss-intricate-27164.html
http://training.fitness.com/weight-training/weight-training-101-a-17439.html
http://training.fitness.com/weight-training/technique-articles-24334.html
http://training.fitness.com/weight-loss/chillen-way-i-approached-my-diet-synopsis-27106.html
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For Simplicity Sake: schedule a full body workout on Monday, Wednesday and Friday, and then rest on the weekend. The program should be complimenting the sort of diet you have and the goals you seek.
I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).
For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.
I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.
The Diet is the first place one looks if there not gaining good weight (or losing weight), and the first issue is the amount of calories, and then whether your eating enough nutrients to allow some growth decisions to occur in the body.
Adjust this very thing, correctly, you will gain weight. Secondly, you do want appropriate amount of "Stimulation" for growth (to allow the extra calories to do its job), this "Stimulation" is the weight training, and Third, you want to allow "rest and recuperation" to allow the body to use the calories and nutrients from the appropriate "Stimulation" for growth to occur.
This is what you need to do:
1. Get the diet right
2. Have a training schedule each week (that involves full body)
As far as ab or torso training:
1. Squats: this exercise incorporates the torso indirectly, besides the obvious benefit of leg work, it does give the torso a good indirect workout. Add this monster of an exercise.
2. Keep the reps for the abs and torso at 25 or below, and add weight if necessary (the torso and abs are a high endurance muscle, but you dont want to to 100 reps, this is rediculous)
Start out with no weight until you reach the first set of 25 reps. IF on the first set you reach 25R, then add a 2 1/2 lb plate (as an example) on the second set, and then continue, and then do a 3rd. Be progressive. Each time the FIRST set hits 25, add weight.
Types of excercises: Crunch, Reverse crunch. Hanging leg raises, Leg lifts are a few starting examples. Pick one, AND do 3 sets. At the begining I suggest just one exercise of 3 sets, and as you progress you can add in another--just for simplicity sake.
I include weighted half-up decline sit ups (about 30 degrees up or thereabouts--some dont like these because it involves the hip flexors, but I get good strength volume from it, so see if works for you.
Schedule this about 3 times a week, and treat it as any other muscle. Allow rest time: this example gives about 4 days in one week.
But remember, doing these exercises isnt the the key in getting the abs to show, its the diet that does this. The exercises will strengthen the area no doubt, but place the diet above these exercises. Be PROGRESSIVE in the ab area as you are in your other training.
If the diet is messed up---the abs get messed up......Bottom line. Cover your head with a pillow and cry, bang your head on a table, and when your face is all wet and bruised.........the truth still didnt change........
Best regards,
Chillen
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Okay, same thing applies. The difference is that the fat accumulation tends to be different with females, and small units of other concepts. please read between the lines -----------to become dressed to the nines (LOL)....
Overzealous, chillen.....who wouda thunk it..I now have to grab for another set of chillpills (that came from Brazil)........oh.......thats better.....
Overzealous, chillen.....who wouda thunk it..I now have to grab for another set of chillpills (that came from Brazil)........oh.......thats better.....
i think it counts for females equally as much.
six packs/abs tend to look best when the entire body is lean and posture is good, so since females tend to find it harder to add size they should be doing squats and deads plus other compounds just as much as any male.
the two things all new comers should learn is 1) six packs are not the result of ripping ab muscles to shreds every day and 2) you'll never get the results you want without a decent diet.
I wish someone had told me that right at the start and i'd have have saved time, a fortune, and a couple of injuries.
six packs/abs tend to look best when the entire body is lean and posture is good, so since females tend to find it harder to add size they should be doing squats and deads plus other compounds just as much as any male.
the two things all new comers should learn is 1) six packs are not the result of ripping ab muscles to shreds every day and 2) you'll never get the results you want without a decent diet.
I wish someone had told me that right at the start and i'd have have saved time, a fortune, and a couple of injuries.
I might be on crack...but was chillen the one who mistook a female for a male,in the discussion about the dude at the gym showin off his sparkly high heels? Maybe not. Yes, Nae82 caught it, I am female. Like I said earlier, the upper part my abs are not by any means ripped. So Im not going for ripped at this point, eventually would be nice though. My diet, if thats what you want to call it, leaves alot to be desired. I usually only eat 2 times a day, usually.
And what I do eat is just whatever. Dont have a weight issue, never have.
At approx. 105 lbs., was just wondering if exercise alone, could get rid of this stubborn pooch, as I call it in the lower section of my abs.
And what I do eat is just whatever. Dont have a weight issue, never have.
At approx. 105 lbs., was just wondering if exercise alone, could get rid of this stubborn pooch, as I call it in the lower section of my abs.
"At approx. 105 lbs., was just wondering if exercise alone, could get rid of this stubborn pooch, as I call it in the lower section of my abs"
nope. you can weigh very little, or be very skinny but still have a high body fat %. at only 105, i would work on adding a little muscle (bulking) then shedding the fat (cutting)
you should def be eating more than 2 meals a day.
nope. you can weigh very little, or be very skinny but still have a high body fat %. at only 105, i would work on adding a little muscle (bulking) then shedding the fat (cutting)
you should def be eating more than 2 meals a day.
If I remember correctly, I thought I read somewhere, that with a poor diet, your body could go into what they call starvation mode, and will hold on to that last bit of fat that you have making it virtually imposible to lose it. Do you think, Nae82, that gaining some weight, could maybe help with my problem.