Abs, hitting the middle.

  • ashyboi5000

    Posts: 29

    Jan 28, 2014 11:05 PM GMT
    I seem to be having problems hitting the middle section of my abs, just above the belly button.
    Below the sternum I would say is over developing and becoming quite prominant and bellow the belly button is getting there, just in between isn't.

    I've done some reading and it's all a debate between genetics, it's one big muscle and you can't zone it to the otherside of the arguement saying there are exercises.

    Anybody got any suggestions of words of advice?
  • Fullhouse

    Posts: 122

    Jan 29, 2014 2:40 AM GMT
    I think different ab exercises work differently for different people depending on their form. I like to use an exercise ball so that I can hyperextend my back slightly, then hold a barbell on my chest and crunch up only about 1/2 way. That seems to isolate my upper abs, and I can really feel a good burn. This may not be the answer for everyone, but it seems to work for me.
  • DCEric

    Posts: 3713

    Jan 29, 2014 2:53 AM GMT
    1) It's a big part genetics.
    2) It's a big part balancing protein and calories.
    3) Crunches of various kinds (like the guy above mentioned).

    Note, the better diet and exercises will help you, even without the genetic backing. However without diet and exercise you won't get anywhere. In a worse case scenario you will have killer core strength and will be in a better position to develop other parts of your body.
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    Jan 30, 2014 4:38 AM GMT
    DCEric said1) It's a big part genetics.
    2) It's a big part balancing protein and calories.
    3) Crunches of various kinds (like the guy above mentioned).

    Note, the better diet and exercises will help you, even without the genetic backing. However without diet and exercise you won't get anywhere. In a worse case scenario you will have killer core strength and will be in a better position to develop other parts of your body.


    What he said...lol

    I actually do an 8-part ab routine that has a few section-isolated exercises combined with a few multi-section and total core exercises. I do this 3x/week and it seems to work for me.

    something else to consider is the tempo of your movements (how many seconds does it take to complete a full repetition of an exercise from start to finish). sometimes the effectiveness of an exercise can increase drastically by increasing or decreasing your tempo.
  • ashyboi5000

    Posts: 29

    Jan 30, 2014 6:05 PM GMT
    Thanks guys.

    Basically confirmed what I knew (abs are made in the kitchen) or expected (genetics).

    I'm attempting to eat low carb lunches, but with work it's not always easy as I'm not the best at planning ahead and being on a low budget it's easier to buy a £3 meal deal. Generally rest of eating is healthy. My last bodyfat % was at 15%, think that was just before christmas. I would like to get it down to 10-12% But when I first started with my trainer I was 17%.

    I've got a 6-8 different exercises I favour and do abs at the end of each session but only do 3 of them, with the odd ab day. I try and target different areas with the three.
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    Jan 31, 2014 3:44 PM GMT
    I only focus on abs during my skill work training. I find that with a proper diet and compound lifts (squats, deadlifts, ect) that those will help your abs as well. I've never truly focused my abs and I think that's one of the strongest parts of my body.

    Something to think about I guess.
  • Posted by a hidden member.
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    Jan 31, 2014 5:18 PM GMT
    Though not scientifically accurate this is the best way to think about it.

    Six pack abs comes from 80% diet and 20% exercise.

    These are not "protruding" muscles like your biceps or pecs - these are muscles that have to be revealed by peeling away the overlying fat. Picture your abs as a bed mattress - do you have a sheet covering it or three blankets and a down comforter?

    Good luck!