Lower Abdominal Exercises

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Batesy19

0
Hi,
Ive been attempting to get a 6 pack for about a month now and its coming along very well i can see it half the time depending on the light and whatever lol but its still early now . . . my top 4 seem alot more developed than the bottom 2 so i was wondering which exercises are the most effective for the lower abdominals as i feel they need the more work.
 
reverse crunches with weights will help develop the abdominals, but you need to get rid of the fat covering the last two in order to see the muscle.
 
Are you a girl? Are you a guy? Either way, there's no way you have 6% bf and can't see your abs. And if in fact you do have those stats (which you probably don't), then the reverse crunches and weighted ab routines will serve you right.
 
LeiYunFat said:
Are you a girl? Are you a guy? Either way, there's no way you have 6% bf and can't see your abs. And if in fact you do have those stats (which you probably don't), then the reverse crunches and weighted ab routines will serve you right.
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Lei's right.. if you're 6% bf and you lift regularly, you're abs will show. There are no ab exercises that work the just work the lower abs, when you flex your abs ALL of them flex, same motor unit.

Just do weighted crunches, try to reach failure around 15.
 
put weights on your legs (about 10 on each leg), and do leg ups, 100 at a time.

and make sure your legs NEVER touch the ground, always keep them up!
 
That's pretty bad advice, hookem. What you suggested is for endurance, not muscle building. And your "leg ups" probably go only 90 degrees, right? This would work the hip flexors more than anything.

Betsey, if indeed you are a woman, 6% is too low. A bf% this low is an indicator of illness, and chances are, your bodily functions (like mensturation) are effed up.
 
LeiYunFat said:
That's pretty bad advice, hookem. What you suggested is for endurance, not muscle building. And your "leg ups" probably go only 90 degrees, right? This would work the hip flexors more than anything.

Betsey, if indeed you are a woman, 6% is too low. A bf% this low is an indicator of illness, and chances are, your bodily functions (like mensturation) are effed up.
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Well he can then do cross situps.

if u dont know what they are....

while do a sittup just make ur right arm go over ur left knee, then left arm over right knee.
 
There are many, many variations to work one muscle group. The basic rule of thumb is heavy weight and about 8-12 reps for however many sets until failure. This promotes muscle growth. However, you won't be able to see you abs until you reduce your bodyfat percentage.
 
Im a boy lol .. well i guess i dont have 6% body fat i just took a few small tests online and came up with around 6 - 10 alot of the time. Their isnt anything wrong with me either. I am skinny and i read 5 - 10 is a athletes body fat percentage now im not saying im a athlete but i have done alot of sprint events for my county over the last few years so i thought it may be around right. My measurements must be wrong or something.

Anyway thanks for the help i know i cant just solely work the lower abdominals and not the others but i was wondering what if any excerices work the bottom 2 better than the others.

Thanks :) Anymore suggestions ?
 
No, doing one ab exercise will active the abs all together. If you want to see your last 2, then you'll have to cut fat.

Testing your bodyfat online is like listening to music when you don't have any ears.
 
LeiYunFat said:
Testing your bodyfat online is like listening to music when you don't have any ears.
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It's as ridiculous as a one legged man, in a brewery, making Hops.
 
wtf... a body fat test online???? what do you do, hang your fat over the cd rom drive, then close it, then the computur will register how hard it's pinching!?
 
Dr Game said:
wtf... a body fat test online???? what do you do, hang your fat over the cd rom drive, then close it, then the computur will register how hard it's pinching!?
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lol...why dont you go ahead and try it
 
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