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.
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.
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.
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.
Follow me at http://www.facebook.com/MattKidoFitness free tips, recipes, work out advice, vids, pics, etc. :D
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.
Max Fit Consulting
Certified Personal Trainer- NCSF
Sports Nutrition -NCSF
Certified Personal Trainer- AFFA
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
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.
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!
-Stay Strong-
Professional Firefighter, Fitness Coach, and Physique Athlete!
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
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.
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.
***ISSA CERTIFIED PERSONAL TRAINER***
Customized Diet & Exercise Programs available at http://www.tydownsfitness.com
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.
Also LBM is required, i dropped to nearly 13% bf but still couldnt see much abs because i have no lbm.
-Isaiah 19:23-25
In that day there will be a highway from Egypt to Assyria. In that day Israel will be the third, along with Egypt and Assyria, a blessing[a] on the earth.The Lord Almighty will bless them, saying, “Blessed be Egypt my people, Assyria my handiwork, and Israel my inheritance.”
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
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
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
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
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!
-Stay Strong-
Agreed! OP should exercise to make it pop and at the same time lower down BF...
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.
Follow your dreams..you CAN reach your goals..I'm living proof.....Beefcake!!! Beeefcaaake!!!!!!!
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/
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.
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.
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..
DON'T FORGET- Abs are made in the kitchen, worked in the gym.. DIET is KEY
Ifbb Pro Laurie Schnelle ~ Gym Life sponsored athlete
www.gymlifegear.com Use freakdiesel for 10% off
www.freakdiesel.com
www.facebook.com/LaurieSchnelle
www.youtube.com/freakdiesel1
instagram@laurieschnelle
Discounts & Deals - Sign Up!
Tips to get lower abs in.
Bookmarks