Lower ab help please

[TheDragon]

hi everyone, ive been lifting for about 3 months now, changed my diet, the whole shebang. Ive noticed huge gains in my arms, chest and back. ive also been doing HIIT cardio 4 times a week (partly just cause i like running, and im not aiming to be that huge).

my problem is my lower abs, the only ab workout i do is a combination of crunches, my upper abs are showing well, i have a 3 pack :/

anything i can do to increase fat loss and muscle gain in the lower ab area.

thanks everyone.

dragon.

 

[Flex]

if you want the most gains when you do abs (and this generalizes to every muscle), really focus on squeezing your abs for both crunch type movements (upper abs) as well as leg raising movements (lower abs), not just going through the motions.

when you do "uppers": 1.start the movement with a contraction of ONLY your abs (not by swinging, rocking etc.) 2.as you do this begin breathing out 3.go as high as possible, and squeeze them at the top for peak contraction 4. you should get to the "peak" as you exhale all your breath

for lowers: 1. contract your lower abs (not swing your legs) 2. raise as high as possible while simultaneously breathing out 3. at the top, exhale all breath and squeeze abs as hard as possible

many people forget, or simply don't know about breathing out completely at the top of the movement when doing abs. It makes a HUGE difference though. Try for yourself.........inhale as much as possible, then while holding your breath, squeeze your abs (your stomach appears huge). Now, exhale all possible air and squeeze your abs, you contract them much harder. (a kid i know has a great six pack, but his stomach is somewhat distended from what i believe is doing abs by not exhaling as much as possible.....)

they're really simpler than it looks, you just gotta make sure you concentrate on the muscle you're working.....

 

[derekisdman]

Also, this has been said before but some people won't show 6 abs no matter how low bf they get. Many will only have a 4 pack.

 

[Flex]

dkidsman is right, some people genetically only 4/6 pack abs (Arnold did). But i think dragon is refering to lower abs.

......of course dieting/cardio come into the equation, which i didnt mention before. YOu can do 1 million crunches and leg raises a day, but with proper dieting/cardio, the abs will have some fat on top........

 

[TheDragon]

yah.. i can tell they are there.. just covered by the fat.. i just found it strange that i could see the upper ones and not the lower ones, im sure with further training theyll show up, just wondering if i wasnt doing something i should be.

thanks man
.dragon