- 02-11-2010, 06:32 PM
- 02-11-2010, 06:46 PM
The visibility of your abs is mainly body composition. If you want the lower abs to show better you need to lose more fat.
02-11-2010, 06:48 PM
02-11-2010, 09:22 PM
do you have a 4,6,or 8 pack? genes play a good role in abdominals, you just might have little muscle down ther. other wise, do plenty of leg lifts, and bicycle kicks while lying on your back.
Last edited by Jake Fires; 02-11-2010 at 09:23 PM. Reason: not finished
02-11-2010, 10:08 PM
Oh boy. There's no such thing as lower abs; you cannot isolate a particular region the abs.
First of all, sit ups and similar movements are hard on the lower back and potentially dangerous. The hip flexors are usually activated and do most of the work, it causes overstimulated hip flexors, weak abs and often weak hip extensors; it results in an anterior pelvic tilt and a "lordosis".
The solution to this of course would be to stretch the hip flexors, strengthen the abs and the hip extensors.
The best abdominal movement that involves hip flexion are the hanging leg raises. Make sure you squeeze your glutes during the concentric contraction to disable unnecessary use of hip flexor activity and apply more stimulus to the abs.
As mentioned, the abdominal visibility comes with body composition. The most functional type of abdominal work is isometric work like bridges.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
02-12-2010, 01:37 AM
ok thanks i will add 3x20 for bicycle and 3x failure for leg raises to my ab workouts. plus 20 min interval training at the end of workout sessions to lower bf%. to answer to question jake fires i have a 4 pack when i flex and two little bumps above and below my 4 pack i have no clue what they are thou
02-12-2010, 10:12 AM
also adding a "humping" motion to your crunches works wonders, simply just try to crush your stomack with your rib cage and hips.
02-13-2010, 01:32 AM
02-15-2010, 11:08 AM
This is mainly for myself, but a couple good links:
Hanging Leg Raises
Decline Leg Raises & Reverse Crunches
I'm sure most people here already know how to do the exercises, but some of the tips are useful to make sure we're doing them right.
I think my body is used to doing a whole bunch of decline crunches, so I'm going to try some of this stuff out to switch things up.
I've also been trying to do the HIIT consistently, been doing 15 minutes of that on the elliptical at the end of my weight training 3 times a week. I might try bumping up the time a bit to 17 or 20 minutes soon though.
Lets get these abs ripped!
02-16-2010, 01:17 PM
Ok, tried hanging leg raises for the first time yesterday, and man they are a pain! When you relax the motion from the flex of bringing your legs up, do you end the motion by letting your feet touch the ground, before bringing your legs up again? I had a hard time keeping the momentum from causing my body to start swinging.
02-16-2010, 01:22 PM
I would focus more on training your core and not just your abs. This includes the erectors, obliques, abs, and transverse abs. Twisting motions are essentially along wiht direct lower back training.
M.Ed. Ex Phys
02-16-2010, 04:59 PM
If you do hanging leg raises make sure to squeeze the glutes during the concentric action to deactivate the use of the hip flexors.
The best way to train abs is isometrically; it is more functional. Leg raises are cool too though.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
02-16-2010, 10:17 PM
Try hanging legs raises for sets of 15-20. They're great for the obliques as well!
Edit: I guess it would have been smart to read ahead to those who posted before me. DOH! haha
02-17-2010, 10:22 AM
02-17-2010, 11:02 AM
Well, just from the frustrated half-assed sets of hanging leg raises, followed by leg raises with my back against the wall of the dip station (supporting myself with elbows on the pads/bars), and then a couple sets of reverse crunches on a decline... my abs are sore for the first time in months. Going to try this instead of the standard decline crunches I had been doing.
03-07-2012, 02:24 AM
03-07-2012, 03:13 AM
one of the best things I have done for my abs is to start getting an arch in my back when I do the motions, it forces you to elongate your abs and really hit them. Also, when I do any kind of a crunch motion I keep my chin to the ceiling instead of to my chest.
If your bored try sticking a pillow behind you so it is just above your butt and under the "arch" of your back only. Then try doing 20 crunches with your chin to the ceiling and your hands behind your ears. If its to easy fold your pillow in half and put it under your back I bet you will hurt in parts of your abs you have never hurt before.
(from what I have noticed using the pillow takes the motion out of your hips and really makes you target the abs) I only do standard crunches this way, otherwise I feel it in my hips more like mentioned above. You can do the same for oblique work
03-07-2012, 10:23 AM
03-07-2012, 10:50 AM
With the DB side bends what rep range should I shoot for? Strength is usually always my goal. This is a particular area where I know people don't want to add mass (not sure the muscle can get very large in the first place though??).
03-07-2012, 12:27 PM
M.Ed. Ex Phys
03-07-2012, 04:16 PM
03-07-2012, 04:31 PM
I wouldn't advice over emphasizing the arch, especially during crunches. This activates the hip flexors and removes emphasis from the abdominals. In fact, try crunching while keeping your glutes contract and pushing your lumbar spine into the floor. This will greatly decrease the range of motion, and they will be more difficult, but you will actually be using the abdominals.
And I further rodja's suggestion of training entire core.
03-07-2012, 05:28 PM
03-07-2012, 05:34 PM
03-07-2012, 06:13 PM
Beating the hell out of a tire with a sledge hammer always makes me feel good . I'm not sure if it's a specific ab workout, but I know it helps with overall core strength.
Know what's weird? Day by day, nothing seems to change. But pretty soon, everything's different. -Bill Watterson
03-07-2012, 06:28 PM
03-07-2012, 06:28 PM
To really push your core and your abs try Decline barbell extensions, fancy for getting on a decline bench, unloading the barbell as if to decline press and use your abdominals to pull yourself up extending the barbell to the ceiling. Keep arms extended and start to lay back down, as soon as your back touches the bench explode back up to the ceiling with the bar, It's very intense on number 12, if you do it with to mug ease, add 10lbs to the bar, you'll thank me tomorrow.
Follow me on instaGram @reedskin
03-07-2012, 08:57 PM
The abs get a lot of work through helping stabilize your body during other movements (i.e, squats, standing overhead presses, ect..) but if you're going to train them specifically, you only need a few movements.
Any ab-specific exercise is going to work your abs through the ONLY range of motion they have. It's like connecting two points together, your pelvis to your sternum. That's it. That's all the abs do. Period. Sure, you have other muscles around the abs (i.e, obliques) but to train abs you don't need 10+ exercises. The only reason I do multiple ab exercises is to keep from getting bored.
Standing Side Twists (for obliques)
... Plus dieting gets my midsection looking good.
I don't understand the hype behind exercise like bent over ass kisser crunches... Or whatever they're called.
It's the same thing as seeing 5-6 exercises for back on an exercise directory page and then seeing 20 different ones for biceps. Same thing.
You only need what works.
P.S - Apparently I hate paragraphs.
- The End -
03-07-2012, 10:04 PM
03-08-2012, 06:05 AM
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