Lower ab exercises?

[ChaoZ]

I've been doing ab exercises (without equipment) for a few months nows but it seems only my upper abs have gained any improvement. My lower abs still seem kinda bloated compared to the rest of my body. I usually do bicycle crunches, reverse crunches, the V crunch, regular crunches, and some other stuff I don't know the names of.

Suggestions?

 

[theeedude]

Leg lifts, bro.

 

[Howard]

Does a lot for hip flexors, too.

 

[sgrinavi]

Body building myth 101, we how do I target the (upper/lower) abs?

The abdominals are a single muscle and act as one, yes, you should vary your workout, but none of them will target the top or bottom of that muscle. THe resaon you are only seeing a four pack is one of two reasons.


1. Your body fat is too high. and/or
2. The shape of your ab muscles is just not ever going to give you that result

 

[Special K]

Originally posted by: sgrinavi
Body building myth 101, we how do I target the (upper/lower) abs?

The abdominals are a single muscle and act as one, yes, you should vary your workout, but none of them will target the top or bottom of that muscle. THe resaon you are only seeing a four pack is one of two reasons.


1. Your body fat is too high. and/or
2. The shape of your ab muscles is just not ever going to give you that result

This is more or less correct. Weighted leg lifts will work the lower abs, but ultimately having visible abs comes down to diet.

 

[Balt]

Most men, myself included, have a bit more fat at the bottom of our stomachs than at the top. That's why you are seeing less progress in that area. Spot training doesn't help, as others have said you just have to attack it through your diet.

 

[Chunkee]

this is true...and even so, you may not be able to get rid of the last little bit...unless you starve yourself

JC

 

[Megatomic]

Originally posted by: Chunkee
this is true...and even so, you may not be able to get rid of the last little bit...unless you starve yourself

JC

This is what I'm coming to learn. I've got the last remnants of a spare tire that just WILL NOT go away, or at least it seems that way. The last 5% is the hardest to lose.

 

[presidentender]

Diet.

 

[KoolDrew]

Originally posted by: presidentender
Diet.

 

[Megatomic]

I've been on a calorie deficit for 3 years now. The fat does go away, it's just not happening fast enough. 280lbs -> 165lbs with lots of muscle mass gains. I was a total fatass.

 

[skace]

Originally posted by: sgrinavi
The abdominals are a single muscle and act as one, yes, you should vary your workout, but none of them will target the top or bottom of that muscle. THe resaon you are only seeing a four pack is one of two reasons.

Rectus abdominis is a single muscle, I will not argue that. However, I propose a single test. Do crunches to the point of failure, as many as that takes you, weighted, whatever. Now, do leg raises (again, weighted if they need to be). You should be able to perform the leg raise despite the fact that your abdomin is too weak. Where are you feeling the burn? It is possible that your lower back is helping out in the exercise some, but most likely you will feel a very deep burn in your lower abs.

So how do we explain this if it is a single muscle? I suppose this could be considered range of motion in the abdomin. Anyone familiar with range of motion knows that doing any sort of exercise improperly can cause an ineffective workout even in an isolated exercise. Consistent poor range of motion in a bicep workout will create a non-ideal visual result for that muscle.

There are exercises that will better target and give a more thorough workout of the entire rectus abdominis. The standard crunch is not necessarily the best choice because it isolates out your legs. Something like a bicycle crunch is a much more involved workout since it brings that lower half back into the workout as well as the obliques.