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
|
Thread: How to work middle abs???
-
02-22-2006, 08:44 PM #1
How to work middle abs???
-
02-22-2006, 08:58 PM #2
-
02-22-2006, 09:02 PM #3
-
02-22-2006, 09:11 PM #4
-
-
02-22-2006, 09:14 PM #5Originally Posted by lebronjames
http://www.exrx.net/Muscles/RectusAbdominis.htmlMy Goals:
For to make the heavy weights light and the baggy clothes tight.
-
02-22-2006, 09:18 PM #6
-
02-22-2006, 09:20 PM #7
- Join Date: Jul 2005
- Location: In a squat rack, curling away
- Posts: 11,471
- Rep Power: 2691
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.Nov 04-fatass @40%bf
Jan 06- buff(apparently) @ ermm i dunno, still have a gut though,
long term goal= jacked @ 7% bf, get the damn abs to show themselves
-
02-22-2006, 09:55 PM #8
-
-
02-23-2006, 07:37 AM #9
-
02-23-2006, 07:40 AM #10
-
02-23-2006, 07:45 AM #11
-
02-23-2006, 07:49 AM #12
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.
-
-
02-23-2006, 09:01 AM #13
-
02-23-2006, 09:09 AM #14
-
02-23-2006, 10:20 AM #15
-
02-23-2006, 10:25 AM #16
-
-
02-23-2006, 10:34 AM #17
-
02-23-2006, 10:42 AM #18
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
-
02-23-2006, 10:44 AM #19
-
02-23-2006, 11:14 AM #20
- Join Date: Feb 2005
- Location: Wisconsin, United States
- Age: 37
- Posts: 7,479
- Rep Power: 3966
Originally Posted by kmac12"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
-
-
02-23-2006, 03:38 PM #21Originally Posted by lucious
i know its rectus abdominus, but the guy was just like ITS ONLY ONE MUSCLE SO ONE EXERCISE WORKS EVERY PART OF IT kinda styleThe block of granite that was an obstacle in the path of the weak, becomes a stepping stone in the path of the strong.
-
02-23-2006, 03:46 PM #22
-
02-23-2006, 04:00 PM #23
-
02-23-2006, 04:57 PM #24
-
-
02-23-2006, 05:29 PM #25
-
02-23-2006, 05:41 PM #26
-
02-23-2006, 06:18 PM #27Originally Posted by SupermanC19
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\
Who's High Pitch
-
02-23-2006, 06:24 PM #28
-
-
02-23-2006, 06:28 PM #29Originally Posted by Haywood Jablome
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
-
02-23-2006, 06:30 PM #30
Bookmarks