Any gym rats in here!?

[McCarthyFam]

I'd say I'm in pretty good shape. I work out 4-5 times per week and eat pretty healthy, but I continue to have trouble getting my lower abs to come in.

does anyone know of any exercise that will help break through. I've tired basic sit ups and crunches, I've tried rope pull downs, I've tried hanging knee raises..and I still can't see any change.

[TheRifleman]

no........you can't override genetics...you're going to to look like shiit for the rest of your life. so what....are you GAY???

[phillysfinest4]

You cant spot reduce. Decrease body fat, calories in vs calories out, hit your macros, and train your a$$ off

[sourtwist]

On a flat bench, lay down on your back with your legs straight with no support. Bring both legs vertical, have a partner aggressively push both of your legs down but make sure your legs don't touch the ground, and repeat. I might not be explaining it perfectly, but I promise if this is done correctly, you will be using ab muscles that you probably have neverused before.

[pattymayo]

You cant spot reduce. Decrease body fat, calories in vs calories out, hit your macros, and train your a$$ off

this

[Dutch]

Find ab exercises that you can do high intensity drop sets with, and then starve yourself.

[Russian Rocket]

I go about 4-5 times a week as well...the best exercise for the lower abs that works for me is incline bench leg raises
Gotta warn you, it's not easy...make sure to fully control your legs - don't swing.
Also, depending on your fitness level, you can increase or decrease the angle of the bench.

[ttwarrior1]

nothing but pure hogwash in this thread, its simple, I will use some common sense along with booksmarts to answer your question.

When doing most (almost all ) ab exercises your upper abs will generally hit failure before your lower abs therefore your lower abs aren't being worked as hard.

You can do lower ab exercises first, like the 2 posted above and it can help, but you have likely already done those. Even doing those exercises your lower abs might not get the work they need. You can spot reduce but only to a certain point.

I recommend you pre exhaust your abs, by doing this i mean that you 1st do a lower ab exercise followed by another lower ab exercise.

Do leg raises and then knee tuck ins, and here is the key. You then do the regular ab crunch to failure with no rest inbetween the lower ab exercise and the regular ab crunch

You also can do something called the ring of fire by larry scott. Just do a google search for the larry scott ring of fire.

Its the same thing when people complain there chest isn't being worked when doing bench presses or dumbell presses. People are working there shoulders, triceps, grip and momentum and not fully working the chest properly

[TheMoneyShot]

I'd say I'm in pretty good shape. I work out 4-5 times per week and eat pretty healthy, but I continue to have trouble getting my lower abs to come in.

does anyone know of any exercise that will help break through. I've tired basic sit ups and crunches, I've tried rope pull downs, I've tried hanging knee raises..and I still can't see any change.

If you aren't happy with your lower abs... it boils down to a few things... 1. Carb intake is too high and you aren't burning the extra carbs off with cardio during your routine. 2. Your sugars are too high. If you feel you're doing that portion correct... which everyone isn't... then take some Winni and you'll chisel right up. It's not rocket science... if you look at a dude in the gym and he's ripped beyond belief... he's on roids.

[The Kraken]

Hang from a pull up bar and bring your feet up over the bar until your abs are on fire. For a tougher challenge, hold the position and twist side to side. Toughest core workout I've ever done. It may or may not help your lower abs but is a helluva workout.

[McCarthyFam]

Thanks for all the replies everyone. I'll definitely look into everything and use it in my next ab day

[Optional]

No matter how big you develop your abs, without a very low body fat % nobody will ever see them.

[C-Gold]

Most steak heads don't care about Abs. I don't even see most of the meat heads do pull ups. Just Chest/tri, Back/Bi's, shoulders and some of them do legs and hardly any do any cardio or Abs. One guy at my gym was repping out 405+. He had a barrel chest, little chicken legs and his upper body was all chest. He didn't even look like he worked out, he just looked like a guy with a big chest but had no definition and no shoulders/arms/lats or anything. For some people it's all about bench press.

Good exercise for lower abs.

Ab room/lay flat on a matt with your arms extended above your head. Have one of the big bouncy ab balls between your feet and squeeze your feet against the ball to keep it in place. Now lift your legs and the ball up vertical and reach your arms up to grab the ball and pass it from your legs to your arms. After you grab the ball at the mid way point you want to extend it with your arms to touch the ground above your head. Hard to explain but this rips your lower abs. As Mayan said do this first before you do other ab exercises.

[C-Gold]

No matter how big you develop your abs, without a very low body fat % nobody will ever see them.

100% the truth.

A lot of chubby guys are doing all these ab exercises to get abs. No no you need to be doing extra cardio if you want a nice stomach.

[billyloco]

I go about 4-5 times a week as well...the best exercise for the lower abs that works for me is incline bench leg raises
Gotta warn you, it's not easy...make sure to fully control your legs - don't swing.
Also, depending on your fitness level, you can increase or decrease the angle of the bench.

FUKKK!!! U just opened my eyes RR thnx for sharing!!

[Russian Rocket]

FUKKK!!! U just opened my eyes RR thnx for sharing!!

go easy on that old man

[Big Bear]

I'd say I'm in pretty good shape. I work out 4-5 times per week and eat pretty healthy, but I continue to have trouble getting my lower abs to come in.

does anyone know of any exercise that will help break through. I've tired basic sit ups and crunches, I've tried rope pull downs, I've tried hanging knee raises..and I still can't see any change.

diet is very important to reveal you abb muscles.

My advise is cut out all sugar from your diet and
whatever you do, dont drink beer.


Unfortunately having nice abbs is not fun.

I like beer too much to ever have abbs.

[Ghenghis Kahn]

best way to get a flat stomach is to not eat.

or at least don't eat anything that tastes good.

no joke...

[billysink]

nothing but pure hogwash in this thread, its simple, I will use some common sense along with booksmarts to answer your question.

When doing most (almost all ) ab exercises your upper abs will generally hit failure before your lower abs therefore your lower abs aren't being worked as hard.

You can do lower ab exercises first, like the 2 posted above and it can help, but you have likely already done those. Even doing those exercises your lower abs might not get the work they need. You can spot reduce but only to a certain point.

I recommend you pre exhaust your abs, by doing this i mean that you 1st do a lower ab exercise followed by another lower ab exercise.

Do leg raises and then knee tuck ins, and here is the key. You then do the regular ab crunch to failure with no rest inbetween the lower ab exercise and the regular ab crunch

You also can do something called the ring of fire by larry scott. Just do a google search for the larry scott ring of fire.

Its the same thing when people complain there chest isn't being worked when doing bench presses or dumbell presses. People are working there shoulders, triceps, grip and momentum and not fully working the chest properly

Good post here. I have been pretty active in the gymn throughout most of my adult life (much more so in the winter months) and one of the biggest mistakes I see over and over again, especially in the younger lifters is failure to work the secondary muscles to partial fatigue before exerting primary muscle mass. Next to bad or limited stretching activity before, during and after; that is probably the most common mistake and a very big waste of a workout.

[Big Bear]

take a laxative every day after your workout

[bubblebuttluv]

nothing but pure hogwash in this thread, its simple, I will use some common sense along with booksmarts to answer your question.

When doing most (almost all ) ab exercises your upper abs will generally hit failure before your lower abs therefore your lower abs aren't being worked as hard.

You can do lower ab exercises first, like the 2 posted above and it can help, but you have likely already done those. Even doing those exercises your lower abs might not get the work they need. You can spot reduce but only to a certain point.

I recommend you pre exhaust your abs, by doing this i mean that you 1st do a lower ab exercise followed by another lower ab exercise.

Do leg raises and then knee tuck ins, and here is the key. You then do the regular ab crunch to failure with no rest inbetween the lower ab exercise and the regular ab crunch

You also can do something called the ring of fire by larry scott. Just do a google search for the larry scott ring of fire.

Its the same thing when people complain there chest isn't being worked when doing bench presses or dumbell presses. People are working there shoulders, triceps, grip and momentum and not fully working the chest properly

Someone send this video to JJ. He'll like it.

[PaperTrail07]

This could possible help a few people....possibly you in this situation LOL

http://www.gizmag.com/scripps-drug-sr9009-exercise-mimic/28651/

[McCarthyFam]

This could possible help a few people....possibly you in this situation LOL

http://www.gizmag.com/scripps-drug-s...e-mimic/28651/

Interesting, lol but I'm nowhere near obese.

[RubberKettle]

Cardio

As said above you cannot spot reduce body fat.

More cardio, less calories

[PaperTrail07]

LOL for sure....Its more for the people who dont adapt as quick when working out...some people have a body that accepts changes better than others

Interesting, lol but I'm nowhere near obese.

[McCarthyFam]

LOL for sure....Its more for the people who dont adapt as quick when working out...some people have a body that accepts changes better than others

Have you ever made your own protein shakes rather than use the powder form lol

[Optional]

This could possible help a few people....possibly you in this situation LOL

http://www.gizmag.com/scripps-drug-s...e-mimic/28651/

Interesting, lol but I'm nowhere near obese.

I think many body builders turn to anti obesity drugs to get under 15% body fat, which is where most of us start to show good ab definition. But lower than our bodies probably like.

[bradthebloke]

who cares about abs? if the sole purpose is pussy, by the time the girl sees your abs, your shirts already off when ya got her in bed. legs too.

[lesterdymond]

Aren't you the guy who begged for points to buy your dead mother flowers in a hoax?