Lower abdominal workout

[ih8uselessppl]

Hey there... I'll keep this quick no b.s... Did body fat test, says I'm at 6.5% body fat.. Got my top 4 abs, not bottom two, just got a new diet but looking for some tips/excersises for lower abs to work the lower gut.. Every piece if info will be appreciated. I want to work the lower ab muscles to burn a bit of fat from there and also get the abs physically bigger/defined.. Don't say cardio as I'm well aware about cardio, thx

 

[Spidersilva]

Not sure why you posted this in the "Bulking" section but to answer your question hanging crutches are really good for your lower abs.

 

[Rosie Chee]

Hey there... I'll keep this quick no b.s... Did body fat test, says I'm at 6.5% body fat.. Got my top 4 abs, not bottom two, just got a new diet but looking for some tips/excersises for lower abs to work the lower gut.. Every piece if info will be appreciated. I want to work the lower ab muscles to burn a bit of fat from there and also get the abs physically bigger/defined.. Don't say cardio as I'm well aware about cardio, thx

Working your lower abdominals is not going " to burn a bit of fat from there and also get the abs physically bigger/defined" - if you want to lose the fat from there, then at 6.5% bodyfat (if that was indeed accurate - we all know how INaccurate these measurements can be) your focus needs to be on your NUTRITION. If you're already lean enough, then you need to build the muscle mass up there. As far as seeing your abs, genetics will play some role here as well, and some people will only see four abs, whilst others can get that 6-pack look, and others even reveal eight bricks. Cardio is IRrelevant for fat loss or abdominal development. You also work your ENTIRE abdominals whenever you do and "ab" exercise - just how much to each section depends on the exercise, and the best ones for your "lower" abdominals are hanging straight-leg raises and variations of them.

~Rosie~

 

[MidwestBeast]

Great advice, Rosie.

I think actually building abs up is one of the things a lot of people overlook. I'm at 19-20% body fat and still have the separation down the middle for the first 4 abs and can see them pretty visibly (not good for my standards, but considering the high bf%, it's not bad). Weighted cable crunches are probably my favorite ab mass-builder. If you do them properly, you can hit lower abs pretty decent. Hanging leg raises, as mentioned, and reverse crunches on a decline bench are good, as well. But I definitely agree that building them up big is what really allows them to show off.

 

[Rosie Chee]

Great advice, Rosie.

I think actually building abs up is one of the things a lot of people overlook. I'm at 19-20% body fat and still have the separation down the middle for the first 4 abs and can see them pretty visibly (not good for my standards, but considering the high bf%, it's not bad). Weighted cable crunches are probably my favorite ab mass-builder. If you do them properly, you can hit lower abs pretty decent. Hanging leg raises, as mentioned, and reverse crunches on a decline bench are good, as well. But I definitely agree that building them up big is what really allows them to show off.

If you can see your top four abdominals with some separation, there is no way you are 19-20% bodyfat, more likely 14-15% bodyfat, but also depends on height, since taller people at higher body compositions look leaner than a shorter individual with the same body composition.

~Rosie~

 

[MidwestBeast]

If you can see your top four abdominals with some separation, there is no way you are 19-20% bodyfat, more likely 14-15% bodyfat, but also depends on height, since taller people at higher body compositions look leaner than a shorter individual with the same body composition.

~Rosie~

Haha I just hold it horribly.

6'1" (closer to 6') and ~236-240 lbs

It's significantly more around the lower stomach, sides, back.

 

[votum]

BF tests arent good unless you have a doctor do it lol. Men hold more fat around their stomach naturally so it will skew your results. My calipers say something like 14-18% but I can see all 6 abs. Mirror works better

 

[superlift]

I agree with the beast above. I think that most people don't pay as much attention to abs as they should just because they think if they can't see them then why work them. If you hit some lower leg raises then that should take care of your problem. That's probably one of my favorite exercises cuz it always makes my whole core sore afterwards

 

[R1balla]

i have the same problem and the thing that got my bottom two to finally show was getting extremely lean and doing all kinds of variations of ab workouts, including obliques.

 

[fueledpassion]

Great advice, Rosie.I think actually building abs up is one of the things a lot of people overlook. I'm at 19-20% body fat and still have the separation down the middle for the first 4 abs and can see them pretty visibly (not good for my standards, but considering the high bf%, it's not bad). Weighted cable crunches are probably my favorite ab mass-builder. If you do them properly, you can hit lower abs pretty decent. Hanging leg raises, as mentioned, and reverse crunches on a decline bench are good, as well. But I definitely agree that building them up big is what really allows them to show off.

Hip raises also work well once u get the form down

 

[fueledpassion]

BF tests arent good unless you have a doctor do it lol. Men hold more fat around their stomach naturally so it will skew your results. My calipers say something like 14-18% but I can see all 6 abs. Mirror works better

Agreed. I went on a cut 4 weeks ago and lost just over 2 inches off my waist and the clinic that used a fat caliper on me only showed a .6% drop! Bull crap! You dont lose 2 inches off ur waiste line and no drop in bodyfat! I stopped using fat % after that. From now on, I use the mirror when prepping

 

[ZiR RED]

According to the ACSM an trainer/clinician must perform readings on 500 different individuals before they can be considered a reliable professional with the calipers.

The bioimpedence machines have a huge variability. You need to come in fasted, hydrated, and at least 12 hours removed from exercise to get a decent reading.

I've talked about the common notion of ab training and how it is working the hip flexors predominant and actually leading to sore backs and weaker abs...and that's all I'll say on that issue.

If you want to speed up your results, consider running some sprints.

Br