How do i get my bottom ab's?

  • andyb91

    Posts: 173

    Jun 06, 2010 3:09 PM GMT
    Hi I have been trying really hard to get my bottom ab's but no success can anyone help me??
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    Jun 07, 2010 5:30 AM GMT
    Leg lifts have been my favorite exercise for my lower abs so far.

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    Jun 07, 2010 5:44 AM GMT
    sxydrkhair saidLook like that guy's penis is hard?



    lol...so is mine after watchin that...icon_surprised.gif
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    Jun 07, 2010 5:58 AM GMT
    ewe_nik said
    sxydrkhair saidLook like that guy's penis is hard?



    lol...so is mine after watchin that...icon_surprised.gif


    me too..hehehe
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    Jun 07, 2010 6:04 AM GMT
    That may or may not have influenced why I chose that video...



    The Pucca-esque monkey made it worthwhile too.
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    Jun 07, 2010 6:14 AM GMT
    andyb91 saidHi I have been trying really hard to get my bottom ab's but no success can anyone help me??
    Date someone who already has them. icon_razz.gif
  • andyb91

    Posts: 173

    Jun 07, 2010 7:06 AM GMT
    How does that help paulflexes?
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    Jun 07, 2010 7:19 AM GMT
    andyb91 saidHow does that help paulflexes?
    Chances are, someone who already has them will have tips you can use...unless they're genetic.
    Oh and I'm about to be going through your pain really soon. Almost got my first 4 showing, but realize it's gonna take months of patience for the bottom abs to show. I'm in no rush, though, since I'm already enjoying the progress I've made (was a fattie).
  • CuriousJockAZ

    Posts: 19119

    Jun 07, 2010 7:40 AM GMT
    I don't think there is anything better for lower abs than hanging knee raises and the good old fashioned "Flutter Kicks"

    http://www.wonderhowto.com/how-to-flutter-kick-exercise-251328/

    If you can work up to using 5-to-10lb ankle weights while doing these exercises it will definitely kick the effectiveness up a notch
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    Jun 07, 2010 8:36 AM GMT
    I feel for you guys. I don't work my abs at all. I actually don't. They get enough work in some of my compound exercises and the fact that I use free weights almost exclusively.

    In compensation, my biceps are consistently puny.
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    Jun 07, 2010 9:09 AM GMT
    Firstly and most importantly your lower abs are never going to show until you are absolutely sure your diet is clean and your using up more calories than you are digesting. Unless you have body fat below 8%-10% your lower abs will just not make an appearance.

    If you are sure your diet is sorted then its a case of leg raises, leg raises and more leg raises. If you add weight to that exercise all the better.
    icon_biggrin.gif
  • coastguy90814

    Posts: 661

    Jun 07, 2010 9:28 AM GMT
    To be quite simple...it's all about let raises of any kind and make sure your diet is pretty good. Genetically I'm okay but for those that aren't, make sure you get enough cardio in and lie on your back with ankle weights, hands behind your lower back and do leg lifts until it burns...good luck!
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    Jun 07, 2010 11:12 PM GMT
    Question: "How do I get my bottom abs?"

    Answer: Make him do sit ups.


    LOL! Sorry, this was a serious thread. Please carry on.
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    Jun 07, 2010 11:17 PM GMT
    I've been waiting for mine to come in the mail for years. Still haven't arrived...icon_cry.gif
  • neosyllogy

    Posts: 1714

    Jun 07, 2010 11:41 PM GMT
    Rockbiter saidQuestion: "How do I get my bottom abs?"

    Answer: Make him do sit ups.


    LOL! Sorry, this was a serious thread. Please carry on.


    I lold'd
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    Jun 09, 2010 3:33 AM GMT
    FYI there is no such thing as "lower abs" or "bottom abs" and thus no way to target this "muscle."
    The rectus abdominus is one muscle (or paired left and right) that originates in the pubis and inserts by the ribs. The function is spinal flexion. The "six pack" is formed from tendious tissue that crosses it. Muscle fibers work on an all or nothing principle. So working the rectus abdominus works the entire rectus abdominus and not just the "upper" or "lower" abs.
    When you do leg lifts you are targeting your hip flexors not the abs--because your spine is not flexing. The rectus abdominus and transverse abdominus (your internal girdle) are active in a stabilizer role, but the burning you feel deep down in your pelvis or "lower ab" area is from working your hip flexors. You can make the hanging leg raise more ab effective by first bringing your thighs up parallel to the floor (from this starting point the hip flexors are already flexed) then raising your knees toward your chest (spinal flexion here) and then back down, stopping back at parallel.

    If you want to see that area, diet is the key. 90% of ab definition starts in the kitchen.
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    Jun 09, 2010 3:59 AM GMT
    honestly,you just need to stay active and fit,abs come naturally.
    ive been biking to go to work everyday and it works like a charm
  • comical44

    Posts: 723

    Jun 09, 2010 4:18 AM GMT
    how do you find out your % body fay...can someone help me or message me
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    Jun 09, 2010 4:26 AM GMT
    redheadedryan saidI feel for you guys. I don't work my abs at all. I actually don't. They get enough work in some of my compound exercises and the fact that I use free weights almost exclusively.

    In compensation, my biceps are consistently puny.


    LOL
    I shouldn't admit this but...yeah same here. I rarely focused on ab workouts but fortunately they are there...icon_lol.gif
    But I think this year I will add ab workouts to my routine since it's important to strengthen your core.
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    Jul 11, 2010 5:46 AM GMT
    what a buddy of my told me, is watch diet, no carbs at all, i will see the dif in 2 weeks.im looking to cut mine midle one upper fine.Hope this help a little
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    Jul 11, 2010 5:54 AM GMT
    CuriousJockAZ saidI don't think there is anything better for lower abs than hanging knee raises and the good old fashioned "Flutter Kicks"

    http://www.wonderhowto.com/how-to-flutter-kick-exercise-251328/

    If you can work up to using 5-to-10lb ankle weights while doing these exercises it will definitely kick the effectiveness up a notch


    you sound like you were in the military. Flutter kick are a form of pusins.... er I mean corrective action used for minor offenses.
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    Jul 11, 2010 6:06 AM GMT
    MuchMoreThanMuscle saidI don't know why this keeps coming up but any movement that brings your legs toward your chest or vice versa is classified as a hip flexor exercise. This is a different muscle and does not work the abs directly. The main muscle worked during leg raises is a group of muscles called the iliopsoas (pronounced EElio-SOaz). Here is a diagram to show you what they are and where they are located. In this image you can see it identified as Psoas major, the psoas minor is the smaller muscle medially located to the right. This muscle group attaches to the lumbar spine and runs through the pelvic bowl and attaches to the medial portion of the femur bone. This is the muscle that raises your legs up.

    iliopsoas-bursa.jpg


    This is the case when you perform leg raises or when you do a classic out dated sit-up. Or if you are a hot ferocious bottom and you raise you legs (cough)...sorry..had a whore moment. icon_cool.gif


    Leg raises do NOT work the abs directly. The abs will act as a stabilizer muscle group during leg raises but overworking the iliopsoas can create tension on the lower back which can cause back pain and spinal problems. You will never see a well educated personal trainer or any type of therapist advocate this type of exercise for abdominal work. They will, in fact, tell you it is unsafe.

    You can do reverse crunches provided you are in good condition to do them. Here we see 'wunamy bitchuz" Ms. Chrissy do a perfect demonstration on how to directly work this area. Although I do NOT recommend doing the last exercise she demonstrates. This is the one where she hangs her butt off the end of the bench. Other than directly working and targeting the right muscles it is really up to genetics and exceptional diet planning to get this area to show.




    good stff
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    Jul 11, 2010 6:29 AM GMT
    MaxFitMike saidFYI there is no such thing as "lower abs" or "bottom abs" and thus no way to target this "muscle."
    The rectus abdominus is one muscle (or paired left and right) that originates in the pubis and inserts by the ribs. The function is spinal flexion. The "six pack" is formed from tendious tissue that crosses it. Muscle fibers work on an all or nothing principle. So working the rectus abdominus works the entire rectus abdominus and not just the "upper" or "lower" abs.
    When you do leg lifts you are targeting your hip flexors not the abs--because your spine is not flexing. The rectus abdominus and transverse abdominus (your internal girdle) are active in a stabilizer role, but the burning you feel deep down in your pelvis or "lower ab" area is from working your hip flexors. You can make the hanging leg raise more ab effective by first bringing your thighs up parallel to the floor (from this starting point the hip flexors are already flexed) then raising your knees toward your chest (spinal flexion here) and then back down, stopping back at parallel.

    If you want to see that area, diet is the key. 90% of ab definition starts in the kitchen.


    everybody talk about diet< what is an ieal diet for abs, Can some one write a plan.Cuase im eating real well,but it may be not the right one to ripped the abs correctly, thanks a lot
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    Jul 11, 2010 6:31 AM GMT
    MaxFitMike saidFYI there is no such thing as "lower abs" or "bottom abs" and thus no way to target this "muscle."
    The rectus abdominus is one muscle (or paired left and right) that originates in the pubis and inserts by the ribs. The function is spinal flexion. The "six pack" is formed from tendious tissue that crosses it. Muscle fibers work on an all or nothing principle. So working the rectus abdominus works the entire rectus abdominus and not just the "upper" or "lower" abs.
    When you do leg lifts you are targeting your hip flexors not the abs--because your spine is not flexing. The rectus abdominus and transverse abdominus (your internal girdle) are active in a stabilizer role, but the burning you feel deep down in your pelvis or "lower ab" area is from working your hip flexors. You can make the hanging leg raise more ab effective by first bringing your thighs up parallel to the floor (from this starting point the hip flexors are already flexed) then raising your knees toward your chest (spinal flexion here) and then back down, stopping back at parallel.

    If you want to see that area, diet is the key. 90% of ab definition starts in the kitchen.


    Can you write an ideal diet for abs?i think im eating real well, but evrybody keep talking about this.PLEASE HELP!! he he!!
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    Jul 11, 2010 9:12 AM GMT
    tell us what you are eating... it´s easier. There is no one diet, but there are principles that carry across... some people go low or no carbs, others watch the gylcemic index, others just have amazing genes....