Advice on lower abs (Picture)

[clee168]

Hey all

Not sure if I am posting in this right place as I pretty much just joined.

I had no trouble getting the top 4 abs to show (mainly to do with a my BF). However I am having trouble with lower abs, anyone got some advice?

Thanks!

[Maritime13]

I think leg raises help. Im not entirely sure.

[Ducal]

Hanging leg raises/captain chair do wonders for the lower abs.

[Blacklac]

It's still bf.

[gioshreds]

leg raises and leg lifts all day, add some weight or resistance if you need to.

[Critter5592]

You aren't the only one who runs in to this problem, those lower 2 abs are the hardest to bring out. The only way you are going to bring them out and maintain them is with a very maintained diet, and even a little cardio if you want. The cardio isn't necessary though if you are hitting your other workouts as hard as you can and you keep that diet under control.

[BlackJack619]

windshield wipers

[Freshdou]

Maybe lower your BF by 1-2% by 2-3 weeks worth of dieting.

Leg raises and captain's chair should work out the bottom two as well.

[Phatality]

Decline Weighted Ab Crunches/Situps

[pfnkmrt]

Correct me if I'm wrong (which is possible) but doesn't the rectus abdominis run vertically the length of the stomach? This would mean working the lower abs or upper abs is going to have the same effect. It's one big muscle - the differentiation is just visual - caused by tendons which run horizontally.

Long story short, yes leg lifts or captain's chair or whatever you want would work...but the fundamental is that you need to exercise your abs in general (any abs exercise) more. Couple that with lowering your body fat % if you like and/or increasing your protein intake/revamping your diet to promote muscle growth, and you'll get closer. But some of it just comes down to genetics, too.

[YarsRevenge]

Correct me if I'm wrong (which is possible) but doesn't the rectus abdominis run vertically the length of the stomach? This would mean working the lower abs or upper abs is going to have the same effect. It's one big muscle - the differentiation is just visual - caused by tendons which run horizontally.

Long story short, yes leg lifts or captain's chair or whatever you want would work...but the fundamental is that you need to exercise your abs in general (any abs exercise) more. Couple that with lowering your body fat % if you like and/or increasing your protein intake/revamping your diet to promote muscle growth, and you'll get closer. But some of it just comes down to genetics, too.

This

[gynogon]

its probably a bit of water retention if anything so keeep up the water intake and do the hanging leg raise or reverse crunch to hit lower abs and youl be fine.

[StevePT]

Correct me if I'm wrong (which is possible) but doesn't the rectus abdominis run vertically the length of the stomach? This would mean working the lower abs or upper abs is going to have the same effect. It's one big muscle - the differentiation is just visual - caused by tendons which run horizontally.

Long story short, yes leg lifts or captain's chair or whatever you want would work...but the fundamental is that you need to exercise your abs in general (any abs exercise) more. Couple that with lowering your body fat % if you like and/or increasing your protein intake/revamping your diet to promote muscle growth, and you'll get closer. But some of it just comes down to genetics, too.

You are correct in saying that the Rectus Abdominis runs down vertically forming the lower and upper abs but despite being the same muscle different parts of it aid in slightly different bodily movements, for example the lower abs work predominantly in flexion of the hip or bringing the legs up towards the body whereas the upper abs work more in flexion of the spine or a crunching motion.

Clee168 - As said before add leg raises into your routine to focus on your lower abs and also concentrate on your diet to slightly bring down your bf% if you really believe you should.

[MrLegend]

It's just bodyfat. You'll lose it eventually if you're cutting. That being said, I really think you should bulk up instead.