any workout for lower abs?

[thinbod]

how can i flatten my lower abdomen? any workout?

[Shanle929]

Proper eating and time is best for losing abdominal fat. By to answer your question my two favorites are hanging leg raises and leg/hip raise on floor. Hope those help

[SuffolkPunch]

At 130lbs, I would not be trying to diet to lose bodyfat yet. Put some muscle mass on first.

[thinbod]

im doing leg raise now. hope it will burn the fat in my lower abdomen. im trying also to gain weight. anyway, thanks for the reply.

[SuffolkPunch]

im doing leg raise now. hope it will burn the fat in my lower abdomen. im trying also to gain weight. anyway, thanks for the reply.

leg raises will not burn fat. You cannot spot reduce fat using exercise. You will not lose any fat while trying to gain weight.

[Shanle929]

Not saying diet. Eat proper. For definition cutting carbs. Obviously at 130lbs doesn't need to lose weight but can tweak the eating to bring more tone. And leg/hip raises are one exercise. Not just raising legs. It's two parts. Raising legs then as legs are up continue to raise hips in a controlled movement up then back down. Also just building more lean muscle mass will burn fat without losing "weight"

[thinbod]

leg raises will not burn fat. You cannot spot reduce fat using exercise. You will not lose any fat while trying to gain weight.

well i can gain weight by increasing my muscle mass. if i will consume more carbs to increase my weight, then my fat % will increase also. i'm a little bit confused on what i'm going to do with gaining weight. i will increase my protein intake or i will consume more carbs? As possible, i don't want fats stored in my waist while gaining weight.

[SuffolkPunch]

well i can gain weight by increasing my muscle mass. if i will consume more carbs to increase my weight, then my fat % will increase also. i'm a little bit confused on what i'm going to do with gaining weight. i will increase my protein intake or i will consume more carbs? As possible, i don't want fats stored in my waist while gaining weight.

You gain muscle when:
- you have done weight training in the last 24-36 hours
- you have consumed more calories than you need to maintain your weight (about 300 over maintenance is a good starting point)
- you have consumed enough protein (about 1g per lb of lean bodyweight as a minimum per day)

Excessive calorie surpluses cause fat gain... sometimes this is hard to avoid but if you are fairly consistent with 300 over maintance then you should be ok

[thinbod]

You gain muscle when:
- you have done weight training in the last 24-36 hours
- you have consumed more calories than you need to maintain your weight (about 300 over maintenance is a good starting point)
- you have consumed enough protein (about 1g per lb of lean bodyweight as a minimum per day)

Excessive calorie surpluses cause fat gain... sometimes this is hard to avoid but if you are fairly consistent with 300 over maintance then you should be ok

So you mean I can't gain weight by just increasing my protein consumption? :/

[llahhsoj]

I don't know about a specific lower ab workout, but dragonflys and seated goodmornings are good for the lower abs.

[SuffolkPunch]

So you mean I can't gain weight by just increasing my protein consumption? :/

Nope.

Sooner or later everyone asks "why can't I lose fat and gain muscle at the same time". Read this:
http://www.bodyrecomposition.com/fat...ng-fat-qa.html

[thinbod]

I don't know about a specific lower ab workout, but dragonflys and seated goodmornings are good for the lower abs.

tnx for the reply! but i think seated goodmornings will hurt by lower back!

[dpe94]

So you mean I can't gain weight by just increasing my protein consumption? :/

Your body doesn't care what food you eat. You gain weight by ingesting more calories than you burn. Calories can come from fats, proteins, or carbohydrates.

Again, you gain weight when more calories go in than go out! Any time you gain weight, there some fat will be gained.

[llahhsoj]

tnx for the reply! but i think seated goodmornings will hurt by lower back!

Hmm, ya I wouldn't go real heavy on those. I use 135, but if you are just trying it, use dimes on each side and then go up. I do lower back with abs, so I like those goodmornings.

[SteveMul]

If u want to gain weight and flatten lower abs at same time... Forget it.ur gona have2gain mass, muscle and a little fat first den eventually cut and lose d fat around abs. Nearly impossible to gain weight and lose fat on lower abs at same time, no matter wat exercises u do,be patient...

[thinbod]

If u want to gain weight and flatten lower abs at same time... Forget it.ur gona have2gain mass, muscle and a little fat first den eventually cut and lose d fat around abs. Nearly impossible to gain weight and lose fat on lower abs at same time, no matter wat exercises u do,be patient...

Thanks! I'm trying to be patient now.

thank you for all the reply anyways. I appreciate it!

[dovet]

If u want to gain weight and flatten lower abs at same time... Forget it.ur gona have2gain mass, muscle and a little fat first den eventually cut and lose d fat around abs. Nearly impossible to gain weight and lose fat on lower abs at same time, no matter wat exercises u do,be patient...

This is the most accurate thing on this page. You cannot increase the mass on your lower abs specifically anymore than you can grow the lower part of your bicep in isolation. A muscle can only get bigger or smaller AS A WHOLE. This is determined purely by the stress the muscle is put under during a workout, the nutrients the body is provided with and uses to repair and grow the muscle in response to this stress and your genetic predisposition as to the shape of that muscle. Therefore the only way to get abdominal muscle definition is to either grow the abdomen as a whole and eat adequate nutrients for growth and repair or to lose enough weight for the abs to be seen. The shortest term solution would be for you to lose weight and make the abdominal muscle you currently have visible. However, this would be a bad strategy in terms of your overall physique. In my opinion, the best option would be to gain more muscle across your whole body and then get your body fat percentage low enough to make your now larger abs visible. It's all about a trade off between your total body muscle growth and the level of body fat needed to expose your abs.

Hope that helps as the problem described by you is a common misconception held by many bodybuilders.

[thinbod]

This is the most accurate thing on this page. You cannot increase the mass on your lower abs specifically anymore than you can grow the lower part of your bicep in isolation. A muscle can only get bigger or smaller AS A WHOLE. This is determined purely by the stress the muscle is put under during a workout, the nutrients the body is provided with and uses to repair and grow the muscle in response to this stress and your genetic predisposition as to the shape of that muscle. Therefore the only way to get abdominal muscle definition is to either grow the abdomen as a whole and eat adequate nutrients for growth and repair or to lose enough weight for the abs to be seen. The shortest term solution would be for you to lose weight and make the abdominal muscle you currently have visible. However, this would be a bad strategy in terms of your overall physique. In my opinion, the best option would be to gain more muscle across your whole body and then get your body fat percentage low enough to make your now larger abs visible. It's all about a trade off between your total body muscle growth and the level of body fat needed to expose your abs.

Hope that helps as the problem described by you is a common misconception held by many bodybuilders.

thanks! I will eat a lot now before i shape my abdomen.

[RockCrab]

how can i flatten my lower abdomen? any workout?

Nope. It's impossible. Especially at 5'9", 130 lbs. Unless you're a chick . . .

Losing fat isn't going to show your muscle underneath because at your weight, you have not muscle underneath. Unless you're a chick . . .