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  1. #1
    Registered User dolehantyj's Avatar
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    Angry Tips to get lower abs in.

    I have been dieting for a natural body building show for about 2 1/2 months and I have my upper abs looking pretty good right now but I just cant get my lower to show up. My show is sometime in june but i feel like i should have a full 6 pack by now. I've thought about thermogenics, i've heard preparation H on my stomach could tighten up the skin the make and have them show, my body fat percentage is roughly 8-10% right now. Any ideas would be great, thanks guys.
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  2. #2
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    lay on your back and lift your legs without bending your knees
    you want the bottom of your feet to be parallel with the ceiling
    this is basically like using the captains chair
    that chair and these leg lifts will chisel your lower abs.
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  3. #3
    Registered User Coasterr's Avatar
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    you can also hang from a bar and lift your knees up to your chest
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    Great tip. Hanging leg raises are also an excellent option. They are the hardest ab exercises that I have ever done. I am working on reaching three sets of twenty five to thirty.
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  5. #5
    Registered User Gokus's Avatar
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    Post pics? Lower ab definition is some of the later lines to show so your body fat may either be too high or your lower ab muscles aren't developed enough. Also if you squeeze a weight between your feet while doing hanging leg raises it's a good way to build them up.
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  6. #6
    Registered User shuiyifang's Avatar
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    haha,we must be healthy
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  7. #7
    Registered User big lew's Avatar
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    Originally Posted by dolehantyj View Post
    I have been dieting for a natural body building show for about 2 1/2 months and I have my upper abs looking pretty good right now but I just cant get my lower to show up. My show is sometime in june but i feel like i should have a full 6 pack by now. I've thought about thermogenics, i've heard preparation H on my stomach could tighten up the skin the make and have them show, my body fat percentage is roughly 8-10% right now. Any ideas would be great, thanks guys.
    If you bf is low enough, you will see lower abs, whether they're 'developed" or not. preparation H is for water. My thought is you are underestimating you bf.
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  8. #8
    Hnnnnnnnnnnng joeywhip's Avatar
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    knee raises help me a lot
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  9. #9
    Hnnnnnnnnnnng joeywhip's Avatar
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    and if that display picture is recent, you are no way 8-10% bf
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  10. #10
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    ^ yea, what he said

    You need cardio, twice a day, once before breakfast, once after your workout. About 20-25 minutes each.
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  11. #11
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    from your pic u look like your bf is just too high. cardio has always been the best thing for me to drop fat around the midsection. leg raises will help too, slow and controlled no half assing it if you're gonna be in a show
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  12. #12
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    Its all about the BF
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    Abs at 8% should be nearly all out. Remember not everyone has lower abs like people with 6-8 packs do. Depending how your built you may just have them. I barely have the lower abs and I am in pretty good form. Some people already mentioned it, but the hanging leg raises are pretty solid.
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  14. #14
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    Thumbs up

    To build your Lower Abs, exercises where you bring your legs to your body will help a lot; Such as Leg Raises, Knee Raises, Reverse Crunches, Double Crunches, etc... Add weight occasionally to help build them a bit more. Diet and Low Body Fat are VERY important to SEE the muscles, you may need to make some changes to your Eating, Supplementation, and Training. Sometimes "Time" is the main thing you need. Hope this helps!
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    Actually if you have a really tiny waist more than likely your lower abs wont show but even though i have like a 26-29 inch waist when im not bulking i can still see my lower abe obliques
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    I barely have the lower abs and I am in pretty good form. Some people already mentioned it, but the hanging leg raises are pretty solid.
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    Try weighted leg lifts. like with a dumbell in between your ankles. go for 12 to 15 reps. 2 sets. twice a week to incorporate to your training regiment.
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    Tips to get lower abs in.

    Well tips to get lower abs, visit our web. And get more and more info and tips for abs.
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  19. #19
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    Originally Posted by ForAnAngel View Post
    Abs at 8% should be nearly all out. Remember not everyone has lower abs like people with 6-8 packs do. Depending how your built you may just have them. I barely have the lower abs and I am in pretty good form. Some people already mentioned it, but the hanging leg raises are pretty solid.
    This. Genetics determine how the abs will look to a certain extent. In other words, some people can only get a 4 pack no matter how lean they are. Others can get a 6 or 8 pack. But the key is to work them out and when you get low enough bodyfat you'll know where you fit in.
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  20. #20
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    Originally Posted by tydownsfitness View Post
    This. Genetics determine how the abs will look to a certain extent. In other words, some people can only get a 4 pack no matter how lean they are. Others can get a 6 or 8 pack. But the key is to work them out and when you get low enough bodyfat you'll know where you fit in.
    Exactly. For some it may be impossible to achieve that full six pack look simply because of their genetics. We either have 8,6, or 4 abdomen muscles.

    Pic: 4 pack with low body fat.
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  21. #21
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    Also LBM is required, i dropped to nearly 13% bf but still couldnt see much abs because i have no lbm.
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  22. #22
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    Originally Posted by Gokus View Post
    Post pics? Lower ab definition is some of the later lines to show so your body fat may either be too high or your lower ab muscles aren't developed enough. Also if you squeeze a weight between your feet while doing hanging leg raises it's a good way to build them up.
    Agreed! Its all about lowering your BF%.

    Originally Posted by big lew View Post
    If you bf is low enough, you will see lower abs, whether they're 'developed" or not. preparation H is for water. My thought is you are underestimating you bf.
    Agreed! Not everyone born with 6 or 8. Normally 6! To reveal all 6, lower down BF%, to pop them nicely, always do varies of abs exercises.. There is none solely BEST abs exercise.

    Originally Posted by joeywhip View Post
    knee raises help me a lot
    This is a good exercise, if if it's weighted will be more challenging. It's considered one of the mother of all abs routine.

    Originally Posted by ForAnAngel View Post
    Abs at 8% should be nearly all out. Remember not everyone has lower abs like people with 6-8 packs do. Depending how your built you may just have them. I barely have the lower abs and I am in pretty good form. Some people already mentioned it, but the hanging leg raises are pretty solid.
    Agreed with this as well. So I guess by now you should know what to do

    Originally Posted by 970Muscle View Post
    To build your Lower Abs, exercises where you bring your legs to your body will help a lot; Such as Leg Raises, Knee Raises, Reverse Crunches, Double Crunches, etc... Add weight occasionally to help build them a bit more. Diet and Low Body Fat are VERY important to SEE the muscles, you may need to make some changes to your Eating, Supplementation, and Training. Sometimes "Time" is the main thing you need. Hope this helps!
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    Agreed! OP should exercise to make it pop and at the same time lower down BF...

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    If you still have a tiny amount of pudge on your lower abs it is strictly a BF issue, with the amount of time you have left even leg raises arent going to cut you up now, not to say they will hurt haha, but you need more cardio to get your bf down, P.S most bodyfat calculators are waaay off and have ppl walking around thinking they are 3-4 % lower then they actually are, don't worry about your BF the mirror doesn't lie.
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  24. #24
    Registered User Nycholus's Avatar
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    Good question. Even at 5% BF in my profile pic, I had a hard time getting the lower abs to show up.

    I've noticed leg raises help and I've also noticed russian twists helping a bit as well (medicine ball and decline, sit up and twist like crazy).
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    Registered User CTthatdude's Avatar
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    I do 200 a day now been a good 2 weeks, hoping in 3 months I'll be where I need to be. I know every bit helps
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  26. #26
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    My answer is that you will never get six abs muscles if your abs fat is too much even you can do 1000 sit-up one day. That does not work, i have seen one guy having great abs shape, six abs muscles, very clear. But he is not strong, even some skinny. So if you want to lower your abs, enough aerobic exercises which can loss your fat must be your first choice
    Free to browse the site
    dumbbellexercisegym.com
    It includes 169 dumbbell exercises with demonstration of movement and text description:
    dumbbellexercisegym.com/category/146-dumbbell-exercises/
    So far, it has been the most elaborate site about dumbbell exercise

    and it concludes some abs dumbbell exercises
    dumbbellexercisegym.com/category/146-dumbbell-exercises/abs-dumbbell-exercise-146-dumbbell-exercises/
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  27. #27
    Registered User monkeybutter's Avatar
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    Originally Posted by joeywhip View Post
    and if that display picture is recent, you are no way 8-10% bf
    this
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    Registered User housedealer05's Avatar
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    I do leg lifts on a flat bench with legs straight but I let my feet go all the way to the floor in order to get a extra burn. In order to go past parallel you must have your glutes slightly off the bench.
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    Originally Posted by Chemistryguy85 View Post
    Great tip. Hanging leg raises are also an excellent option. They are the hardest ab exercises that I have ever done. I am working on reaching three sets of twenty five to thirty.
    Really? So the standing ab wheel, L-pullups, and scissor kick pullups aren't harder than that? Lol. I can do 25+ hanging leg raises no problem, but those other 3 I mentioned break me down after 8 reps. Try 'em.
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  30. #30
    Ifbb Pro Laurie Schnelle LaurieSchnelle's Avatar
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    lower abs are hard to target. here's a few different things I like to do!! if you dont mind taking the time to check out the clips.. make sure on regular leg raises, you dont engage your hip flexors..

    TRX circuit. http://www.youtube.com/watch?v=cIjVc...6038876599AFF3

    tucks with medicine ball http://www.youtube.com/watch?v=uZj5S...6038876599AFF3

    decline http://www.youtube.com/watch?v=o_kEU...6038876599AFF3

    sit up press http://www.youtube.com/watch?v=DUL1H...6038876599AFF3

    push up into pike http://www.youtube.com/watch?v=xwHUn...6038876599AFF3


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