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Lower Abdominals

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LINGxSTAH
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2004/02/24 11:41:59 (permalink)
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Lower Abdominals

ok i need tips on lower ab training... my upper abs seem firm but i cant get the lower portion to become tighter.
my body fat % is around 15% give or take a few decimals.. any suggestions are welcome
#1

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    rogerthedog
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    RE: Lower Abdominals 2004/02/24 11:50:14 (permalink)
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    Get your bodyfat lower.
    That's my only tip for abs!
    #2
    DARRYN
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    RE: Lower Abdominals 2004/02/24 14:50:27 (permalink)
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    RogertheDog is spot on, your abs will contract as one , the whole wall will be as firm as the top, however fat deposition is heavier on the lower abs therefore you need to lose some body fat to feel those hard abs coming through!
    #3
    marko
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    RE: Lower Abdominals 2004/02/24 17:30:18 (permalink)
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    What sort of body fat percentage is needed to be able to see a good overall set of abs then?
    #4
    hometrainer
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    RE: Lower Abdominals 2004/02/24 18:11:36 (permalink)
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    around 7% but will depend on your body type .
    #5
    Bodybuilder
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    RE: Lower Abdominals 2004/02/25 06:04:23 (permalink)
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    Tons of HIIT cardio, healthy diet and lots of hanging leg raises!
    #6
    ANGEL DELIGHT
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    RE: Lower Abdominals 2004/02/25 12:55:26 (permalink)
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    i agree reduce body fat but also do soem Pilates based lower ab exercises. These target that area particularly well!
    #7
    LINGxSTAH
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    RE: Lower Abdominals 2004/02/27 12:49:50 (permalink)
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    alright i took a body fat % test yesterday and found that it wasnt 15% but 12% so that cheered me up... alright thanks for the replies but i do have another question: What exercises focus on the lower abs rather than the upper or whole?
    #8
    Knighty
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    RE: Lower Abdominals 2004/02/27 19:13:46 (permalink)
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    The Rectus abdominus contracts as one - you cannot build the top or bottom part, the same way as you cannot build the top or bottom half of your biceps, delts, quad, etc.

    BUT, if you learn how to use your TA through pilates, etc. then that counts as your lower abdomen
    #9
    Swimbikerun
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    RE: Lower Abdominals 2004/02/27 20:15:43 (permalink)
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    imo, any exercise such as hanging leg raise, or lying straight leg raise will effect the lower abs.(thats the area that hurts like hell the day after i do them)
    #10
    PikeKing
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    RE: Lower Abdominals 2004/02/27 22:02:59 (permalink)
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    A lot of people will find when doing leg raise/reverse crunch type stuff that they only feel the upper portion of the abs and maybe their legs. To try and get round that, stretch the hell out of your hip flexors first to inhibit them.

    Another point, if you're doing hanging leg raise and your lower back is arching as you lift your legs you are not strong enough, if your legs do no come above horizontal you are not strong. When someones doing this exercise I can tell from the other side of the worlds largest gym if some body has proper form.
    #11
    PikeKing
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    RE: Lower Abdominals 2004/02/27 22:06:10 (permalink)
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    J5 is right Knighty, there are upper and lower abs in as much as you can prioritise them with different exercises. The TA and LA do work together in a lot of movements when stabilisation is required, the LA will kick into action when grosse stabilisation is need, i.e. when the TA has been overloaded. This whole subject is a pretty contraversial area at the moment as there a lot of differing opinions on it.
    #12
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