4 Pack!? How do I get the other 2?

R

RedT

0
I'm a 36 year old gal.

I work out for about 70 minutes every weekday morning - cardio every day, then I alternate abs/lower body and arms/upper body every other day.

I've got a pretty nicely define 4 pack (the upper four), but can't seem to get the lower 2 for my 6 pack. Otherwise I have decent muscle definition throughout my body.

Besides losing fat (which I am working on) can I get some recommendations on some good lower ab exercises?

thanks
 
UMmm

well wat helps.....instead of mixing around and stuff, do lyk i did, do nothing but crunches as much as you can get in a day, but dont overdo it, make sure u seriously get it going, it takes a while to get a pack in there, but itll happen, keep going :D
 
yea

There is no lower ab. You can't work out one side of of ur abs more than the other. It's either all or nothing. Your body stores fat in different places than other peoples and your body may have just decided to stick more fat on that lower part of your abs.

If you are a woman and your abs are visible I dont know how much more fat you should lose. If you really want to see a full six pack then continue to lose fat and try doing this exercise.

Lay FLAT on your back. Shoulders, legs, and head touching the ground. Now push ur lower back into the ground using ur ab muscles. Now, raise ur right leg as high as it will go while keeping ur lower back flat on the ground. Lower your right leg and do it with ur left. Do 3 sets of 5 (each leg) 4 times a week.
 
Cleaner Diet and possibly HIIT to lose the fat, and here as a lower ab exercise for ya...

Lower Ab Push Press
Focus: Lower Abdominals
Procedure: Lie on your back with your legs straight up in the air, feet together. Place your hands on the floor under your buttocks. Using your lower abdominals, push your legs toward the ceiling. Think of pushing the bottom of your feet toward the ceiling. Your legs move straight up and down by moving your hips two to six inches in the air. If you find this difficult, get a small pushoff from your hands underneath to assist movement until your ab muscles develop more. Really focus on using your lower abdominals.
 
gettting a 6 pack is tough for guys, and real tough for gals. all you can really do is lose fat thru diet and cardio. doing ab work will help once the lower abs become visible.

dont do huge amounts of crunches. doing extremely high reps (hundreds) will actually shrink the abdominal muscles. train the abs with a moderate rep range and some resistance.
 
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