low BF, but not a flat stomach?

T

Tim_14

0
Hey guys,

Now im confused, i do occasionally stuff myself with food (dinner time) so that could be a cuase of this but, i have a fairly low bf (9%) and u can c my abs, but how come i dont have a nice flat stomach? I do lots of hard ab exercises 2-3 times a week, but its still not flat.

I know pl who have a higher bf% than me but they have flat stomachs, just no abs.

Maybe another reason i dont have a flat stomach is because my back arches right in on my lower back and then out again at my bum. Is there any way to fix this? My back gets sore from standing for a while to.

Yeh any sugesstions?
 
Tim_14 said:
Hey guys,
I know pl who have a higher bf% than me but they have flat stomachs, just no abs.
Maybe another reason i dont have a flat stomach is because my back arches right in on my lower back and then out again at my bum. Is there any way to fix this? My back gets sore from standing for a while to.
Yeh any sugesstions?
Click to expand...

You more than likely have what is called or known as Anterior Pelvic Tilt, the signs of which are an excessive arch in the lower back and subsequent low back tightness. It is caused by extremely tight Hip Flexors and weak abdominal wall (TVA).

The best possible solution is to stretch your hip flexors two to three times daily, along with using what is called a "thin dish" movement to strengthen your Transverse Abdominals. (Basically lying on the floor and pressing your low back flat and sucking in your stomach, focusing on recruiting the "lower" abdominal area.) Hip Flexor stretches are usually a lunge position and twisting, do a search for hip flexor stretches and look in the archives of the Q & As for hip flexor stretches and pics.

Hope that helps,

Andrew
 
thanx heaps for that, but i dont c how my abs could be weak, i used to work them everyday, and now i only work them 2-3 times a week, but i consider them to be pretty strong.
 
Tim_14 said:
thanx heaps for that, but i dont c how my abs could be weak, i used to work them everyday, and now i only work them 2-3 times a week, but i consider them to be pretty strong.
Click to expand...

Your rectus abdominals may be strong, but your transverse abdominals (i.e. sucking in your stomach/ bracing your stomach for time) could be weak. Just because you work your abdominal area doesn't mean that they are strong.

Just some thoughts,

Andrew
 
clint56 said:
How would you strengthen your abdominal wall?
Click to expand...

by doing core exercises. its true that even if you do abdominal exercises everyday your transverse abdominals could be weak. your issue sounds like its more of a genetic thing however than lack of strength or exercise. are you a belly sleeper? sleep on your stomach every night? your posture has a lot to do with how your "gut" sits and looks. in your routine do you do any planks? core exercises? not just crunches and situps. do you exersise the rest of your body? if so pay attention to your adominal wall while exercising other body parts. for example in a lat pull down, make sure your abs are sucked in tight as you preform the exercise, therefore your programing your body to keep your core in proper alignment while preforming other exercises, which will over time strengthen your problem area and you should see a difference in your abs ;)
 
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