Ab Help

[Benmont]

I've read about different ways to do this, and tried different ways....but what works best "generally speaking". Im trying to gain lower abs, and it seems leg lifts....and anything of that nature just aren't doing it. I feel like i've been trying for lowers so much, i am sacrificing my upper abs. Any insight on what targets this real well. Also how much does diet play into effect. obviously i dont need any stupid responses, as i typically eat real healthy, and ur average person isnt lookin for an 8 pack. Insight would be awesome!

[dieeiervonsatan]

if you want a 6 pack its all about your diet. Eat clean, as the bf goes down your abs will show.

Situps etc, are more to stengthen and condition the abs.

[jjair24]

if you know what an erg is...it is the rowing machine.
i rowed for a while and i realized after i was doing it and now stopped, every stroke i would contract and flex my abs while driving my legs.
if you have access to an erg, use it to warm up sometime.
..
also, 1:30minute each excersize ab circuits are great with 10ish different excersizes.

a suggesion..

[Tyrbolift]

Originally Posted by Benmont

I've read about different ways to do this, and tried different ways....but what works best "generally speaking". Im trying to gain lower abs, and it seems leg lifts....and anything of that nature just aren't doing it. I feel like i've been trying for lowers so much, i am sacrificing my upper abs. Any insight on what targets this real well. Also how much does diet play into effect. obviously i dont need any stupid responses, as i typically eat real healthy, and ur average person isnt lookin for an 8 pack. Insight would be awesome!

Tried straight legged raises holding db between your feet?

[papi93]

Originally Posted by Benmont

I've read about different ways to do this, and tried different ways....but what works best "generally speaking". Im trying to gain lower abs, and it seems leg lifts....and anything of that nature just aren't doing it. I feel like i've been trying for lowers so much, i am sacrificing my upper abs. Any insight on what targets this real well. Also how much does diet play into effect. obviously i dont need any stupid responses, as i typically eat real healthy, and ur average person isnt lookin for an 8 pack. Insight would be awesome!

What is your bodyfat percentage? No guesses. If you don't know, get it measured. Watch sodium intake. It can blur your definition.

[Benmont]

Originally Posted by papi93

What is your bodyfat percentage? No guesses. If you don't know, get it measured. Watch sodium intake. It can blur your definition.

body fat is like 5% using an average of pinch test and electronic calliper. how about water intake, will to much or to little have an effect?

[MrSinister]

sorry but your pictures instantly show you will never get an 8pack no matter what you do, its not an exercise thing its a genetic thing

[bmw330]

Originally Posted by MrSinister

sorry but your pictures instantly show you will never get an 8pack no matter what you do, its not an exercise thing its a genetic thing

He's right, but u are still seriously lean.

[DtotheJtotheH]

Many of the leg lifts actually primarily work the hip flexors, so not too much stress is being put on your lower abs. Your abs are pretty ripped as is, but i realize everyone wants to keep getting better. I would recomend just continuing w/ exercises that work as much of the rectus abdominis as posible at once. I can feel it pretty well in my lower ab section when I so cable crunches, assuming my back is slightly hyperextended (takes some experimenting to get it, but you will feel it when you get it). Also ab rollouts, decline weighted crunches (which require a pretty small range of motion actually to work the abs, after a point it is just hip flexors and relaxing the abs). Also if at your gym they have any of the ab machines, some of them at my gym (which is extremely new) seem to work great for ythe entire abdominal wall.

[G0tcha]

based on your images it seems as though genetically you wouldnt be able to get them. what kind of leg lifts do you do. are you laying down do you do it off the edge of a bench or the machine where you hold your self up with your elbows and rest your back or hanging leg lifts with arm straps? if you want the best results i would suggest doing hanging straight leg leg lifts and if possible for you to do hold a weight between your feet. keep your form and dont rock while your hanging. your diet it prob really good and you must have a great workout plan so i suggest trying them if you dont do it like that. if they dont come in within weeks then like earlier post its genetics.

[MrSinister]

well where he lucked out with ab genetics he got back with the biceps...

[BigDreamz]

Weighted decline situps have worked well for me.

[Benmont]

everyone i appreciate the positive input...i'm just going to keep changing up routine and working hard, i suppose thats about all you can do.