Lower abdominal muslces

Dermo87 · Jun 3, 2009

Been traing for a good few months now, and currently focusing on a 3 day FBW. Using all the major lifts, deads, squats, standing military press, bench, chins and dips.

All iv been doing for abs is weighted situps and crunches. Im looking for a few pointers to train the lower abdominals as the upper muscles seem to be coming along nicely.

cheers

buzz · Jun 3, 2009

the crunches and compound exercises your doing,are enough to work all the abs.

Dermo87 · Jun 3, 2009

thats for replying, Do you have any idea why I have much more definition on the upper part of the abs than lower? I would post pics if I could, havent got a camera

buzz · Jun 4, 2009

Dermo87 said:
thats for replying, Do you have any idea why I have much more definition on the upper part of the abs than lower? I would post pics if I could, havent got a camera

bodyfat.
the lower abs are much harder to show because thats were the last bit of bodyfat seems to stay.

alexg1 · Jun 4, 2009

Leg raises and flutter kicks with help give you that "V" and cardio will help reduce some of the fat hiding your lower abs. Like what was already said, a lot of our fat is stored around our hips/butt and stomach/lower abs.

Nae82 · Jun 4, 2009

..... the kitchen....

alphafemale · Jun 5, 2009

Medicine Ball Drops

- Lay down on a mat, knees bent, in the typical sit-up position
- Get a friend to stand on your feet, holding an 8 kg medicine ball
- Crunch halfway up, keep everything as tight as possible, flex hard
- Let your friend drop the medicine ball onto your lower abdomen from whatever height feels most comfortable - the higher the drop the harder it feels.
- Let the ball bounce once on your lower abs, then grab it with both hands, holding the ball in front of your face
- Finish the sit-up, sitting right up
- Pass the ball back to your partner, pushing it up from your forehead into their arms.
- Lay back down and do it again - do at least 50.

We do this in my Muay Thai class as part of an ab routine with partners, and it really conditions the entire abdominal area, and I feel a notable difference in the lower section afterwards.

Dermo87 · Jun 5, 2009

Thanks for the advice mate, one problem is I train alone at my gym and havent got to know anyone yet. I could maybe use the medicine ball in myself maybe?