sticking out abdomen (psoas?)

[ariel2525]

hello.
I've been working out for about 4 mounts with good results.
but i got one problem. my all abdomen is protruding out.
my abdominal rectos is pretty strong and i do have a "6 pack", but my sticking out belly just ruins it. from what i have read the reason could be the psoas muscle. I am looking for exercises that don`t work that muscle.
thank you!

[Brooksie59]

The psoas has a major/minor portion that joins with the iliacus and attaches from your spine(psoas) and pelvis(iliacus) and inserts down to the inner femur(lesser trochanter to be exact) the main action of all 3 muscles is hip flexion.. try doing straight leg raises in a captains chair.. start with flex knees and build up to straight legs

[JOSEF RAKICH]

Weak transversus abdominis muscle (TVA) do stomach vacuums and planks strengthen the TVA muscle as this muscle is responsible for pulling the abdominal wall back (preventing the abs from protruding)

[ariel2525]

The psoas has a major/minor portion that joins with the iliacus and attaches from your spine(psoas) and pelvis(iliacus) and inserts down to the inner femur(lesser trochanter to be exact) the main action of all 3 muscles is hip flexion.. try doing straight leg raises in a captains chair.. start with flex knees and build up to straight legs

you are joking, right?
that exercise works especially the psoas.
i DONT wont to work the psoas to avoid the protruding abdominal effect it cusses.

[drgnframe24]

Weak transversus abdominis muscle (TVA) do stomach vacuums and planks strengthen the TVA muscle as this muscle is responsible for pulling the abdominal wall back (preventing the abs from protruding)

this^^ vaccuums will help with that

[Brooksie59]

O **** I musta read wrong sry bout that

[ariel2525]

Weak transversus abdominis muscle (TVA) do stomach vacuums and planks strengthen the TVA muscle as this muscle is responsible for pulling the abdominal wall back (preventing the abs from protruding)

Thanks, i will do those exercises for the TVA, but i am also looking for exercises that dont work the psoas or work it to lesser degree. I know about "frog situps" but it is not the best exercise out there..
Any suggestions?

[Tyciol]

I'm not sure if it even can be removed from ab movements, both the rectus and the psoas produce lumbar flexion right? Like the psoas would by pulling on the spine directly and the abs by pulling on the front of the ribs that attach to the spine...

There's probably tricks to emphasize abs, like take psoas out of play by changing it's length or something, that's why people bend legs during crunches/sit ups right?

[BartStare]

Ti am also looking for exercises that dont work the psoas or work it to lesser degree.

Try hammer curls.

[Geijn]

Your psoas major/minor runs lateral to your lumbar spine and is partially shielded by your iliac crest. The muscle is seated quite posterior; maybe you just have a weak peritoneum/transversalis facia/linae alba (abdominal wall)?