lower abs
 

I've been working out more frequently lately and have a pretty decent six-pack. Problem is, theres some fat around the lower abdominal area that just wont go away. I do alot of cardio in addition to weights so i really dont know what the problem is. Any help would be appreciated, thanks.

nutrition

cut out that nasty food and start doing some ab stuff with weights to push your abs out a little bit more.

Seriously, this is the hardest thing to get. I have been trying forever, and I think its impossible :)

For lower abs, I've always liked a variety of leg lifts.

I agree with Plan9, nutrition is the key to get the last bit of definition, especially in the midsection.

liposuction. :)

A sharp knife and some morphine :(

Some people will never get what you are trying to accomplish (just plain old genetics)... sounds like you are doing pretty well otherwise though..

rogue49 Would you mind postin' or PM'n the leg lifts. Lookin' to build the ol' abs as they seem to be a point of focus (esp. when the girl looks up :)). I'm doing loads of decline crunches @ the mo' but that seems to be mainly upper ab focused.

I wanna lose those two inches on my lower gut (read belly), I've dropped booze, I've dropped the Kcals, and I've dropped good meals. It don't work! I reckon you gotta find the right excersise. Which I have tried to find, without paying £££, to no success.

People, pls post success stories (with outlines) as it gives us people encouragement. :)

The only way your abs will show is with a low BF%. To get that, you need to start doing more cardio. Oh... to answer your question about leg lifts, here is how you do them:

Lying Leg Raises
Firstly ensure that your legs are slightly bent throughout this exercise.
• Lie on your back with your hands, palms down under your buttocks.
• Raise your legs about 12 inches off the floor and hold them there.
• Make sure the base of your spine is pressed against the floor (this will ensure that your back has the correct support).
• Now trying to use just your lower abs, tilt your pelvis and raise your legs a further 6 inches.
• Hold for a few seconds then return to your original position.
• Keep going with this exercise until you can feel it in your abs.

thanks plan9 , I will implement your excersises 2morrow :). We gotta work on that gut ;).

Nice instructions Plan9

I've liked doing something else for the lower obliques.

On a slant bench that you can lay down on.
Just as if you were going to do a series of normal leg lift.
laying back, knees bent (this focuses the effort in the stomach not your lower back)
I will turn my torso to one side while keeping my legs as they were.
then I will grab the bench for some support,
and lift my legs straight up & down slightly while my torso is turned.
and then do my next set for the other side, just by turning my torso the opposite way.
Do 3 sets each side.

This will really help get those nasty lower obliques
and a bonus help with the love handles.

thanks rogue and plan. I was hoping I didn't have to up the cardio (although I am doing that slowly), I just need some specific exc. to target the lower abs.

You two have given me a couple of good (if painful in the beginning :)) excersises and I'll give them a go.

Cheers,
MG

What do you mean by a "slant" bench?

A horizontal bench that can slant.
Usually either way.

Bench...long (about a body length...with pads) about foot or two off the floor.

this is usually used for situps, however you can use it for other needs.

If you want a bit of extra challenge on the sets I described above.
Tilt the bench slightly so your head is up
and this will make you curl with more effort.

Nutrition all the way. Abs are made in the kitchen for the most part, not in the gym. We all have abs I'm sure, it's just getting them to show that is a complete bitch. Oh well...

Ok rogue I know what you mean now, we have one of those at my local gym.

I usually call it a decline bench, so that was where the confusion was

thanks

If you want to intensify the leg lifts, you can do them with a friend and have them push down your legs as you bring them up. Really makes them burn :)