Lower abs

[bladeux]

I've been doing setups 3 times a week for 2 weeks now

I'm starting to see a 6 pack... (I'm really skinny so there's no body fat problem)

But it's actually a 4 pack

I don't see the lower abs...

I only see the 4 pack on top...

Why arent the lower abs showing?

 

[Kerensky]

Could be water weight. Lower your sodium. Also, maybe you're not doing lower ab exercises...maybe. Have one of the pros on here help.

exrx.net

^sry, not linked.

 

[naoi deag se deag]

Lower abs do not exist. There is no lower abdominal muscle, there is only fat over the lower region of the rectus abdominus. Reduce your body fat and you'll see the whole of the rectus abdominus, but you will never see the lower abdominal muscle.

 

[Magico]

Try this

This is what I saw on another site, I have been doing this for last two months which is not enough time to see the progress...

lay down with your legs bent (90 degrees). Your legs should be slightly apart, not closed. Move your legs up and try to reach your chin with ur knees(actually it is not necesary to go all the way but you get my point). It is extremely important not to change shape of your legs while doing this.

I guess I will be able to see some progress in a few months, since lower abs are the most difficult ones.

 

[sstype]

do this with a buddy...

Have him stand up

You are laying down on your back. Your head is between his legs, so when you are facing up you can see his crotch. Sounds gay, I know, but I could not describe it any better

Alright, now grab his ankles. Bring both your legs up entirely, keeping them straight. So when they are up, you should look like a 90 degree angle. Have your friend push the legs back into starting positions, but this time do not let them hit the floor. Bring it back up and repeat.

I would 20 of them to start, and then work youre way up.

This excercise really helps build and define the lower portion of your stomach.

 

[coolguy676767]

Yes the laying down thing works, but you can do them to the side too, but I like to do other exercises for them instead. My favorite, but its hard, and works upper abs at the same time is bicycles. You lay on your back, knees at 90 degrees, and then put you index finger on your temples, but dont pull your head wirh your hands, and then pull your shoulder blades off the grounds, and start kicking like you riding a bike, while alternating with your elbows to your knees so that when you left leg goes toward your head, your right elbow tries to touch it. Try these for 2 or 3 sets of a minute, they are pretty hard, I do them with light medicine balls, cause I have been doing it for a while, but try whatever you want.

 

[vanwilder]

could be genetics, look at arnold, it appread that he had a "4" pack too

 

[harwell]

Originally posted by naoi deag se deag
Lower abs do not exist. There is no lower abdominal muscle, there is only fat over the lower region of the rectus abdominus. Reduce your body fat and you'll see the whole of the rectus abdominus, but you will never see the lower abdominal muscle.

There's your answer. Enough said.

Personally I've got that problem too... We'll see what 8 wks. of dieting, not ab workouts, can do for me.

 

[vanwilder]

if you want some exercises which work the lower abdominar region, do some leg raises

 

[TizZle]

knee raises

 

[incognito42]

Originally posted by vanwilder
if you want some exercises which work the lower abdominar region, do some leg raises

You know what, Ive never noticed that, and your right.



Another one I didnt see mentioned that Ive done in the past, lay on your back with your feet pointed straight up at the ceiling. Push your toes up towards the ceiling, you'll know if your doing right because the lower portion of your back should come off the ground when you thrust your legs up towards the ceiling.

 

[c3LL]

do the knee raises and some hard running.