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  1. #1
    Registered User SupermanC19's Avatar
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    How to work middle abs???

    My top 2 abs are extremely built and defined compared to my lower abs. It's great having those top 2 but more than one person has commented on the unevenness of the total package.

    Anyone know of a 'magical exercise' I can use to build up my lower abs, specifically the middle 2? I do a ton of body weight ab exercises to no avail.

    Thanks!
    Jason
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  2. #2
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    It's one muscle, dumbass.
    My Goals:

    For to make the heavy weights light and the baggy clothes tight.
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    Registered User tranceaddict's Avatar
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    Talking

    Originally Posted by Morbid_Mind
    It's one muscle, dumbass.
    PMSL!!!!!!!!!!!!!!!!!!!! REPS
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  4. #4
    Remember the future. lebronjames's Avatar
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    Originally Posted by Morbid_Mind
    It's one muscle, dumbass.
    No, you're an idiot, there are different exercises to work on lower abs, upper abs, etc.
    The block of granite that was an obstacle in the path of the weak, becomes a stepping stone in the path of the strong.
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    Ladies Love Squat Butt Morbid_Mind's Avatar
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    Originally Posted by lebronjames
    No, you're an idiot, there are different exercises to work on lower abs, upper abs, etc.
    Name them slick. It's one muscle, "rectus abdominis" seperated by the "linea alba" that runs down the center of the muscle and the tendinous inscriptions that run horizontally. Next time open up a f'ing biology book

    http://www.exrx.net/Muscles/RectusAbdominis.html
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  6. #6
    Registered User tranceaddict's Avatar
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    Originally Posted by Morbid_Mind
    Name them slick. It's one muscle, "rectus abdominis" seperated by the "linea alba" that runs down the center of the muscle and the tendinous inscriptions that run horizontally. Next time open up a f'ing biology book

    http://www.exrx.net/Muscles/RectusAbdominis.html
    owned
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  7. #7
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    You're both wrong.


    Each individual pack is a different muscle. Not only can you work lower, upper nd middle, you can work each individual pack. My ab routine consists of top right oack crunches, top left pack crunches, middle right and middle left pack crunches, lower right pack leg raises, and lower left pack leg raises.

    All joking aside, the sixpack is just one muscle, the rectus abdominus. The only way you can work is by decreasing the distance between the ribcage and pelvis, so the whole muscle contracts. You can't single out 'lower abs', its a myth. You might say 'oh but I feel the lower abs working more when I do leg raises'...well, not really. Thats the hip flexors contracting and any action in the rectus abdominus is lactic acid build up from stabilising the spine, which is what it does when you perform movements like those. It's like saying you can build a big chest by unracking the barbell and holding it above your chest for a certain amount of time.
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  8. #8
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    Originally Posted by lucious
    You're both wrong.


    Each individual pack is a different muscle. Not only can you work lower, upper nd middle, you can work each individual pack. My ab routine consists of top right oack crunches, top left pack crunches, middle right and middle left pack crunches, lower right pack leg raises, and lower left pack leg raises.

    All joking aside, the sixpack is just one muscle, the rectus abdominus. The only way you can work is by decreasing the distance between the ribcage and pelvis, so the whole muscle contracts. You can't single out 'lower abs', its a myth. You might say 'oh but I feel the lower abs working more when I do leg raises'...well, not really. Thats the hip flexors contracting and any action in the rectus abdominus is lactic acid build up from stabilising the spine, which is what it does when you perform movements like those. It's like saying you can build a big chest by unracking the barbell and holding it above your chest for a certain amount of time.
    own3d
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  9. #9
    Registered User SupermanC19's Avatar
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    So nobody knows any good exercises? Guess I'll have to do my own research. Thanks for the help and courtesy.

    Jason
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  10. #10
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    You can't see the lower ones because there is fat between them and the skin.

    Lower your bodyfat with whatever exercise/diet option you choose, the other one's will show up.
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  11. #11
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    Originally Posted by SupermanC19
    So nobody knows any good exercises?
    Yeah, put down the pizza.

    Your top 2 show up because your bf is probably not low enough. The top 2 are the first to show up.
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  12. #12
    Registered User SM373's Avatar
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    Some people are at a genetic disadvantage because of the way their rectus abdomen is shown. If you're one of those people, it will be extremely tough for you to get the bottom part of your abs to the show with the same proportion as your upper abdomen. The only real solution is to lower your body fat as you tend to store more fat in the lower area of your stomach which might cause some of the smoothness at the bottom part of your abs.

    This is the same reason why some people can get "8 packs" and others only "4 packs" or "6 packs".

    As for exercises, pick any one which will allow the full rectus abdomen to complete a full contraction. Some good ones are decline situps, crunches on feet flat on floor without support, cable crunches, etc.
    My passive earnings strategy: http://forum.bodybuilding.com/showthread.php?t=151336043
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  13. #13
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    I've seen a guy once (he worked as a dancer in a nightclub, so he had really low bodyfat) who had 24 or maybe 36 pack. No ****. He had lots of small packs, it looked great.
    Last edited by NecroSavanT; 02-23-2006 at 10:57 AM.
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    Originally Posted by NecroSavanT
    I've seen a guy once (he worked as a dancer in a nightclub, so really ha had low bodyfat) who had 24 or maybe 36 pack. No ****. He had lots of small packs, it looked great.
    so uh, how was the nightclub
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    Anyway, other than diet like others have said, I do hanging leg raises with say a 15-20 lb. dumbbell in-between my feet to work mine. But yeh, mainly the diet. -Jay
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  16. #16
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    Originally Posted by SM373
    Some people are at a genetic disadvantage because of the way their rectus abdomen is shown. If you're one of those people, it will be extremely tough for you to get the bottom part of your abs to the show with the same proportion as your upper abdomen. The only real solution is to lower your body fat as you tend to store more fat in the lower area of your stomach which might cause some of the smoothness at the bottom part of your abs.

    This is the same reason why some people can get "8 packs" and others only "4 packs" or "6 packs".

    As for exercises, pick any one which will allow the full rectus abdomen to complete a full contraction. Some good ones are decline situps, crunches on feet flat on floor without support, cable crunches, etc.
    Thanks for the reco's.

    As far as pizza goes, my diet is super clean and has been for a long time... that's not the problem.

    My body fat is somewhere between 12 & 13%. Is there a specific number where people generally start to see real definition show up?

    Thanks
    Jason
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    Originally Posted by SupermanC19
    Thanks for the reco's.

    As far as pizza goes, my diet is super clean and has been for a long time... that's not the problem.

    My body fat is somewhere between 12 & 13%. Is there a specific number where people generally start to see real definition show up?

    Thanks
    Jason
    I think %10 should pretty much get you all 6, genetics permitting.
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  18. #18
    Registered User SupermanC19's Avatar
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    Ok so just keep truckin until they pop up.

    I get a great ab workout by doing cable crunches. Since the general concensus here is that it's impossible to target any one part of the abdominals, is this exercise evenly working the entire abdominal muscle?

    What I'm asking is, can I stick to cable crunches and hanging leg raises as my primary ab exercises and see good results? I want to build size.

    Thanks again,
    Jason
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  19. #19
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    Originally Posted by SupermanC19
    Ok so just keep truckin until they pop up.

    I get a great ab workout by doing cable crunches. Since the general concensus here is that it's impossible to target any one part of the abdominals, is this exercise evenly working the entire abdominal muscle?

    What I'm asking is, can I stick to cable crunches and hanging leg raises as my primary ab exercises and see good results? I want to build size.

    Thanks again,
    Jason
    I think the general thought to getting size would be to do weighted decline situps.

    I don't do them so I can't comment on their effectiveness.
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  20. #20
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    Originally Posted by kmac12
    Yeah, put down the pizza.
    They're called "plate pushaways"
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    Originally Posted by lucious
    You're both wrong.


    Each individual pack is a different muscle. Not only can you work lower, upper nd middle, you can work each individual pack. My ab routine consists of top right oack crunches, top left pack crunches, middle right and middle left pack crunches, lower right pack leg raises, and lower left pack leg raises.

    All joking aside, the sixpack is just one muscle, the rectus abdominus. The only way you can work is by decreasing the distance between the ribcage and pelvis, so the whole muscle contracts. You can't single out 'lower abs', its a myth. You might say 'oh but I feel the lower abs working more when I do leg raises'...well, not really. Thats the hip flexors contracting and any action in the rectus abdominus is lactic acid build up from stabilising the spine, which is what it does when you perform movements like those. It's like saying you can build a big chest by unracking the barbell and holding it above your chest for a certain amount of time.
    thats what i meant, i meant to say that the thread starter wants to know how to work on the different parts of abs like upper/lower

    i know its rectus abdominus, but the guy was just like ITS ONLY ONE MUSCLE SO ONE EXERCISE WORKS EVERY PART OF IT kinda style
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  22. #22
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    Originally Posted by Morbid_Mind
    Next time open up a f'ing biology book
    I highly doubt a Biology book would tell you how to work your abs.
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  23. #23
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    Originally Posted by lebronjames
    No, you're an idiot, there are different exercises to work on lower abs, upper abs, etc.
    ouch
    you shouldnt flame people - others might neg you
    /M\



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  24. #24
    Registered User legends159's Avatar
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    so when the upper two abs feel bigger than the other ones its just an illusion because theres more fat in the lower part of the stomach?
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    Enough with the name calling everyone.
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    Registered User SupermanC19's Avatar
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    Originally Posted by legends159
    so when the upper two abs feel bigger than the other ones its just an illusion because theres more fat in the lower part of the stomach?
    Yeah I don't know about that... my top two are definitely bigger as in they stick out more. Maybe I am just a freak of nature, who knows...

    Jason
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    ★Heisenberg★ Haywood Jablome's Avatar
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    Originally Posted by SupermanC19
    Yeah I don't know about that... my top two are definitely bigger as in they stick out more. Maybe I am just a freak of nature, who knows...

    Jason
    mine are like that too - I think its normal
    The fat covering the bottom 2 is definetely the last to go though.

    Everyone should be doing exercises to work their transversus abs - part of the core - and a sixpack should follow as a result, indirectly. A strong core is much more functional than just trying to work the '6 pack'.
    /M\



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    Registered User Cadillac Jones's Avatar
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    yea I have like a 6 pack but It looks like i could get an eight pack if I loose the fat in my lower ab section.... Right under my chest i have 2 little packs lol then 4 big ones then under that is a big blob.
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    Registered User SupermanC19's Avatar
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    Originally Posted by Haywood Jablome
    mine are like that too - I think its normal
    The fat covering the bottom 2 is definetely the last to go though.

    Everyone should be doing exercises to work their transversus abs - part of the core - and a sixpack should follow as a result, indirectly. A strong core is much more functional than just trying to work the '6 pack'.
    Cool... yeah doing ab work is not the problem. At mma training I do soo much ab work... stuff that is crazy but burns up your midsection like mad.

    I think the problem that I'm having is amplified by the fact that the only weighted ab exercises I do are cable crunches while kneeling, which if, I'm not mistaken, target more the upper abs. (I know I'll probably get **** for that last statement, but oh well).

    Maybe I'll try to throw in leg raises with a dumbell between my feet. See how that fares me.

    By the way nice sig... Tool rawks.

    J
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    Registered User SupermanC19's Avatar
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    Originally Posted by Cadillac Jones
    yea I have like a 6 pack but It looks like i could get an eight pack if I loose the fat in my lower ab section.... Right under my chest i have 2 little packs lol then 4 big ones then under that is a big blob.

    Maybe you're pregnant?? Lol, jk... weird though that your 6 pack would be so prominent, but you'd still have lower ab fat. I heard a guy say an excess of estrogen sometimes causes some fat buildup there. Maybe it's worth looking into?

    J
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