Lower abdominal workouts?

Spincycle · 08-27-2005, 02:48 PM

I have been in need of getting my lower two abs more toned and defines. I have a four pack right now with a bit of definition along the bottom two, but I really want to bring them out more.
What are some good lower ab workouts?

pammiejoe6 · 08-27-2005, 02:54 PM

IMHO the best way to improve your abs is in the kitchen....DIET is very important because the lower your body fat the better your abs will look.....but as far as exercises go heres a decent article on the topic.

**EME** · 08-27-2005, 03:02 PM

Pammie is right,

Lower Ab definition is more about overall bodyfat %, than it is about what exercises you do for that area.

Most people's lower abs actually look a lot better than they think they do.... IF, they could actually see them. If you are doing abs regularly and correctly now, regardless of the particular exercises you are doing, you are probably doing enough to make the muscles look good.

The problem lies with the fact that fat in the lower ab area, especially in men, is usually the last fat to go when you are dieting.

The best thing you can do if you really want good abs, is to keep doing your regular ab training, and get your bodyfat lower. As we all know, this involves the overall combination of proper training, cardio, and diet.

- EME

Spincycle · 08-27-2005, 03:47 PM

EME you are just full of help today, thanks also pam. And I see what you say about lower body fat...I can grab quite a bit of fat off the lower abs on me, but not so much on the upper four. I think it's time I start upping my cardiovascular activity.

**Peaked_18** · 08-27-2005, 05:15 PM

Cardio and Diet in order.

Get all you need to build muscle from your diet and use cardio to burn off the excess calories to burn fat.

Lower Ab Exercises: Reverse Crunch, Knee Raises, Leg Raises

Apootheosis · 08-27-2005, 09:30 PM

diet's more important than cardio

**Peaked_18** · 08-28-2005, 01:03 AM

It is, but when you are trying to lose fat don't try and mess with your diet. Get enough of all you need and use cardio to take off the fat and keep your muscles.

pammiejoe6 · 08-28-2005, 01:07 AM

Quote:

Originally Posted by Peaked_18

It is, but when you are trying to lose fat don't try and mess with your diet. Get enough of all you need and use cardio to take off the fat and keep your muscles.

with all due respect Peaked...for those of us who NEED to lose fat there is obviously a diet problem...or WAS...i think at first you need to evaluate your diet and if after doing so you find it is clean and the cals are low enough, THEN you can add in cardio.

as a lifter i am cautious of too much cardio yanno? even though i have lots of fat to lose...i also dont want to ruin all my hard work in the gym by doing too much cardio.

heres an interesting conversation

**Peaked_18** · 08-28-2005, 01:16 AM

It's a bodybuilders stand point.

I know I don't want to lose muscles.

pammiejoe6 · 08-28-2005, 01:31 AM

Quote:

Originally Posted by Peaked_18

It's a bodybuilders stand point.

I know I don't want to lose muscles.

as an aspiring bodybuilder i too am concerned with anything that works against what i do in the gym....i am GREATLY concerned with muscle wasting....

but i also know that too much cardio isnt good...its a thin line between enough cardio and to much IMHO...too much cardio is easily detected by our slow twitch muscle fibers and they respond by adjusting so that the cardio we do doesnt work as good as it used to. the slow twitch muscle fibers are made for endurance rather than size so they are capable of adjusting anytime they detect too much action ....the key is finding the balance between resistance training AND diet and cardio to lose fat.

**Peaked_18** · 08-28-2005, 01:36 AM

I am not saying eat 6,000 calories and do cardio so you burn about 5,000 calories.

But most bodybuilders with a lot of muscle and some that don't are different with metabolism and how much they burn without cardio.

If someone eats 4,000 calories and burns 3,200 calories who is HUGE, then you use that much cardio, plus carb cut offs.

But if someone who's metabolism burns 2,600 then they'll eat about 3,400 calories and burn the calories through cardio and carb cut offs.

Don't have to go over board, just enough for your requirements.

Car cut offs after 6PM.

**Keith Wassung** · 08-28-2005, 01:40 AM

ab wheel

Vegeto · 08-28-2005, 01:40 AM

An interesting read on abdominal workouts

http://forum.bodybuilding.com/showthread.php?t=562006

pammiejoe6 · 08-28-2005, 01:45 AM

i will concur that perhaps FEMALE bodybuilding differs from MALE bodybuilding...hehheee

good dialouge here...i love it! and OMGGGGG multiple orgasms doing ab work??

<runs off to do crunches>

**EME** · 08-28-2005, 03:11 AM

The general golden rule for bodybuilders, cardio, and getting cut is:

Do as little cardio as you have to, to get the job done. BUT, make sure you get the job done.

How much cardio a person has do has a lot to do with their genetic make up, and how their body responds to changes in diet and training.

The end result for two different bodybuilders may be the same, but the way they get there may be totally different.

Here is an example using the training strategies of two guys who get extremely ripped.

Eric Bui, new IFBB pro, does two cardio sessions per day from 45 -60+ mins per session. The end result at the Nationals last year was that he was in fantastic shape and won the Middleweight class with great size and full Muscles.

David Henry, know for his conditioning and ripped physique, states in the Pre-Contest Bible that he does ZERO cardio when preparing for shows, and he too comes in Ultra ripped. His condition at the Arnold and the Toronto Pro this year are perfect examples.

On a more personal note, the contest preparations that Kendra and I use are very different. She gets ripped much more quickly and easily than I do.

As a result, she only does about 4-5 actual cardio sessions per week during contest prep.. in addition to her routine practices.

I, on the other hand, do two cardio sessions per day 5-6 days per week.

We have to do, what we have to do.

These are just a few examples, but it just goes to show that there is no 1 perfect answer for how much leaning out is dependant on cardio, and how much is dependant on diet.

For the vast majority of us, they are both extremely important components.

We know we can't starve the fat off, and expect to have any muscle left when we finally get cut... so we have to keep our calories high enough to support our muscles.

So, for most of us, that means we have to burn more calories to make up for the extra calories we are taking in. Cardio is, of course, the way we burn the extra calories.

So, the bottom line is... you have to find out the combination that works best for you. Even most of us who have been doing this a long time, are still working on perfecting the right mix.

- EME

**Peaked_18** · 08-28-2005, 03:21 AM

Exactly.

pammiejoe6 · 08-28-2005, 05:27 AM

excellent post EME...thanks!!

GameDayDog · 08-28-2005, 06:26 AM

Yeah, I agree everythyng needs to be looked at individually... as we are all individuals... but I'd lyke to speak up on Cardio Tyming..

I'm a lean guy & I'm concerned with muscle wasting, but I'm not scared of cardio (not anymore) ... I feel that the tymes that I do cardio - In the morning on an empty stomach .. or after a workout, when I've exhausted all my muscle glycogen .... forces my body to concentrate on using fat cells for energy instead of burning protein from my muscles for energy...

Thus, I believe that the tyme you do cardio is more important than just doing cardio...

Peace..~G

Apootheosis · 08-28-2005, 11:54 AM

in the morning on an empty stomach is probably the single most catabolic time, in terms of cortisol, right?

08-27-2005, 02:48 PM	#1
Spincycle Amateur Join Date: Aug 2005 Posts: 53 Recipes: 0 Rep Power: 4	Lower abdominal workouts? I have been in need of getting my lower two abs more toned and defines. I have a four pack right now with a bit of definition along the bottom two, but I really want to bring them out more. What are some good lower ab workouts?

08-27-2005, 03:02 PM	#3
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Pammie is right, Lower Ab definition is more about overall bodyfat %, than it is about what exercises you do for that area. Most people's lower abs actually look a lot better than they think they do.... IF, they could actually see them. If you are doing abs regularly and correctly now, regardless of the particular exercises you are doing, you are probably doing enough to make the muscles look good. The problem lies with the fact that fat in the lower ab area, especially in men, is usually the last fat to go when you are dieting. The best thing you can do if you really want good abs, is to keep doing your regular ab training, and get your bodyfat lower. As we all know, this involves the overall combination of proper training, cardio, and diet. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

08-27-2005, 09:30 PM	#6
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	diet's more important than cardio __________________ lawlz

08-28-2005, 01:40 AM	#13
Vegeto blameless sinner Join Date: May 2005 Location: Minnesota Posts: 803 Recipes: 0 Rep Power: 15	An interesting read on abdominal workouts http://forum.bodybuilding.com/showthread.php?t=562006 __________________ ______________ ________________ ......Busy Training...... __________________ ________________ __________________

08-28-2005, 03:11 AM	#15
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	The general golden rule for bodybuilders, cardio, and getting cut is: Do as little cardio as you have to, to get the job done. BUT, make sure you get the job done. How much cardio a person has do has a lot to do with their genetic make up, and how their body responds to changes in diet and training. The end result for two different bodybuilders may be the same, but the way they get there may be totally different. Here is an example using the training strategies of two guys who get extremely ripped. Eric Bui, new IFBB pro, does two cardio sessions per day from 45 -60+ mins per session. The end result at the Nationals last year was that he was in fantastic shape and won the Middleweight class with great size and full Muscles. David Henry, know for his conditioning and ripped physique, states in the Pre-Contest Bible that he does ZERO cardio when preparing for shows, and he too comes in Ultra ripped. His condition at the Arnold and the Toronto Pro this year are perfect examples. On a more personal note, the contest preparations that Kendra and I use are very different. She gets ripped much more quickly and easily than I do. As a result, she only does about 4-5 actual cardio sessions per week during contest prep.. in addition to her routine practices. I, on the other hand, do two cardio sessions per day 5-6 days per week. We have to do, what we have to do. These are just a few examples, but it just goes to show that there is no 1 perfect answer for how much leaning out is dependant on cardio, and how much is dependant on diet. For the vast majority of us, they are both extremely important components. We know we can't starve the fat off, and expect to have any muscle left when we finally get cut... so we have to keep our calories high enough to support our muscles. So, for most of us, that means we have to burn more calories to make up for the extra calories we are taking in. Cardio is, of course, the way we burn the extra calories. So, the bottom line is... you have to find out the combination that works best for you. Even most of us who have been doing this a long time, are still working on perfecting the right mix. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

08-27-2005, 02:54 PM	#2
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	IMHO the best way to improve your abs is in the kitchen....DIET is very important because the lower your body fat the better your abs will look.....but as far as exercises go heres a decent article on the topic.

08-27-2005, 03:47 PM	#4
Spincycle Amateur Join Date: Aug 2005 Posts: 53 Recipes: 0 Rep Power: 4	EME you are just full of help today, thanks also pam. And I see what you say about lower body fat...I can grab quite a bit of fat off the lower abs on me, but not so much on the upper four. I think it's time I start upping my cardiovascular activity.

08-27-2005, 05:15 PM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Cardio and Diet in order. Get all you need to build muscle from your diet and use cardio to burn off the excess calories to burn fat. Lower Ab Exercises: Reverse Crunch, Knee Raises, Leg Raises

08-28-2005, 01:03 AM	#7
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	It is, but when you are trying to lose fat don't try and mess with your diet. Get enough of all you need and use cardio to take off the fat and keep your muscles.

08-28-2005, 01:16 AM	#9
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	It's a bodybuilders stand point. I know I don't want to lose muscles.

08-28-2005, 01:36 AM	#11
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I am not saying eat 6,000 calories and do cardio so you burn about 5,000 calories. But most bodybuilders with a lot of muscle and some that don't are different with metabolism and how much they burn without cardio. If someone eats 4,000 calories and burns 3,200 calories who is HUGE, then you use that much cardio, plus carb cut offs. But if someone who's metabolism burns 2,600 then they'll eat about 3,400 calories and burn the calories through cardio and carb cut offs. Don't have to go over board, just enough for your requirements. Car cut offs after 6PM.

08-28-2005, 01:40 AM	#12
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 6	ab wheel

08-28-2005, 01:45 AM	#14
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	i will concur that perhaps FEMALE bodybuilding differs from MALE bodybuilding...hehheee good dialouge here...i love it! and OMGGGGG multiple orgasms doing ab work?? <runs off to do crunches>

08-28-2005, 03:21 AM	#16
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Exactly.

08-28-2005, 05:27 AM	#17
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	excellent post EME...thanks!!

08-28-2005, 06:26 AM	#18
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Cardio Tyming... Yeah, I agree everythyng needs to be looked at individually... as we are all individuals... but I'd lyke to speak up on Cardio Tyming.. I'm a lean guy & I'm concerned with muscle wasting, but I'm not scared of cardio (not anymore) ... I feel that the tymes that I do cardio - In the morning on an empty stomach .. or after a workout, when I've exhausted all my muscle glycogen .... forces my body to concentrate on using fat cells for energy instead of burning protein from my muscles for energy... Thus, I believe that the tyme you do cardio is more important than just doing cardio... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-28-2005, 11:54 AM	#19
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	in the morning on an empty stomach is probably the single most catabolic time, in terms of cortisol, right? __________________ lawlz
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