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Thread: lower abs

  1. #1
    Registered User dollyisfit's Avatar
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    lower abs

    When i flex my abs i can see my upper abs but not my lower abs, whats the differnce between upper and lower abs that means i can't see my lower abs. Is it diet or do i need to focous more on exercises specifically for the lower abs like reverse crunches. How does everybody else train their lower abs?
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    You can't train upper and lower abs separately, it's one muscle- rectus abdomini.
    Seeing definition in that area goes back to your body fat percentahe lowering which is a function of your diet, not specific exercises.
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  3. #3
    Registered User Tact's Avatar
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    Originally Posted by dollyisfit View Post
    When i flex my abs i can see my upper abs but not my lower abs, whats the differnce between upper and lower abs that means i can't see my lower abs. Is it diet or do i need to focous more on exercises specifically for the lower abs like reverse crunches. How does everybody else train their lower abs?
    Hanging leg raises kill for lower abs...they make me want to cry.
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  4. #4
    Big Red Machine Red1922's Avatar
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    Originally Posted by juliacheh View Post
    You can't train upper and lower abs separately, it's one muscle- rectus abdomini.
    Seeing definition in that area goes back to your body fat percentahe lowering which is a function of your diet, not specific exercises.
    This.

    If you want to strengthen the lower portion, Hanging leg raises are killer.
    Squat, Deadlift, Row, Bench, Press, repeat.

    ♦ ɴɣϲ ϲrew ♦
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    Celiac/Addisonian goalorientgirl's Avatar
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    I'm still not having huge luck getting my lower abs to show through, but I can definitely feel more fat over them than on my upper abs. It is all one muscle, but somehow lower leg raises really seem to target the lower half of the abs while crunches work the upper half more. All the women I've seen with killer visible lower abs have a really low bf %.
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  6. #6
    jersey girl sweethunibabi's Avatar
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    Originally Posted by goalorientgirl View Post
    I'm still not having huge luck getting my lower abs to show through, but I can definitely feel more fat over them than on my upper abs. It is all one muscle, but somehow lower leg raises really seem to target the lower half of the abs while crunches work the upper half more. All the women I've seen with killer visible lower abs have a really low bf %.

    Do you not already have a really low BF %? You're 5'8" and 112?
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    Originally Posted by goalorientgirl View Post
    I'm still not having huge luck getting my lower abs to show through, but I can definitely feel more fat over them than on my upper abs. It is all one muscle, but somehow lower leg raises really seem to target the lower half of the abs while crunches work the upper half more. All the women I've seen with killer visible lower abs have a really low bf %.
    At your stats you should be gaining muscle, not lowering bodyfat.
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  8. #8
    Celiac/Addisonian goalorientgirl's Avatar
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    Originally Posted by juliacheh View Post
    At your stats you should be gaining muscle, not lowering bodyfat.
    That's actually what I'm working on - I'm just trying to gain muscle right now (I'm still really scrawny, although at least feeling more and more firm), not lose any fat. My bf is good (not as low as you might think from stats though, I have weirdly narrow shoulders/ribs), but I can tell there are local deposits over certain areas (like the lower abs). Still, in my case, at this stage it's muscle I need, not fat reduction.
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  9. #9
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    Originally Posted by dollyisfit View Post
    When i flex my abs i can see my upper abs but not my lower abs, whats the differnce between upper and lower abs that means i can't see my lower abs. Is it diet or do i need to focous more on exercises specifically for the lower abs like reverse crunches. How does everybody else train their lower abs?
    I like doing jack-knife situps - 5 sets, high reps.
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  10. #10
    Registered User karoline8's Avatar
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    weighted leg raises , hanging or lying down...are always good.
    ...karoline...
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    Originally Posted by Red1922 View Post
    This.

    If you want to strengthen the lower portion, Hanging leg raises are killer.
    How many you suggest doing? I do about 12 reps 4 sets
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  12. #12
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    This feels like a dumb question but...what is up with the hanging leg raises? I tried them for the first time ever yesterday, and i must have been doing them wrong because i felt absolutely nothing in my abs or anywhere else for that matter. I just hung from the pullup bar and brought my knees up toward my chest, back down and repeat...is this correct???
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    Originally Posted by joyce261 View Post
    This feels like a dumb question but...what is up with the hanging leg raises? I tried them for the first time ever yesterday, and i must have been doing them wrong because i felt absolutely nothing in my abs or anywhere else for that matter. I just hung from the pullup bar and brought my knees up toward my chest, back down and repeat...is this correct???
    im no expert on them. but try them on the ground. focus on keeping abs tight whilst keeping your legs as close to ground as possible without dropping. these kill me.
    Danni xx

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    Originally Posted by joyce261 View Post
    This feels like a dumb question but...what is up with the hanging leg raises? I tried them for the first time ever yesterday, and i must have been doing them wrong because i felt absolutely nothing in my abs or anywhere else for that matter. I just hung from the pullup bar and brought my knees up toward my chest, back down and repeat...is this correct???
    Make sure you don't swing when you do them. That makes a BIG difference. Have someone hold your back steady while you concentrate on lifting your knees up. I love this exercise and it really strengthens the abs FAST!
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    Registered User Anniepops's Avatar
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    What about keeping your legs straight when you do the hanging leg raises? You said you just lifted your knees up?
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    exactly what the above posters said. hang from the pull up bar completely still. keep your legs straight (slightly bent at the knees is fine) and bring your legs up as if you are going into a pike position. it's hard to hold your body still from swinging as you bring your legs up. slow and control is key as well.



    i don't go as high as that, i go to til i make an L with my body. as you can see, he is completely still.

    great way to practice before going straight to the pull up bar (which has worked for me) is using the roman chair, doing decline bench leg raises, and just flat bench leg raises.
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