I’ve got a problem with my lower abs:the last 2 “cubes” are very beyond the upper ones.My Bf should be low enough to let them show(my skinfold is <10mm)but even at the touch they seem really flat.My upper ones are visible clearly so I think that the problem is the development and possibly the training.
My routine consists of three days x week of cable crunches and reverse situps.I do them all with weights to failure with 8-12 reps x set.I train monday(3 sets each upper/lower)-wednesdady(4 lower-3upper,lighter intensity stop shortly before failure)-friday(4+4+2for obliques without weights).
I’d like to receive any help and suggestion.
Thank you
Chris
bump
With anytype of “lower ab” work (or maybe ab work in general) if you don’t watch your form, your hip extensors will do most of the work. So, form is key. How quickly do you perform each rep? If they’re fast, slow it down and make each rep somewhat slow and deliberate.
What are you doing in terms of diet? Cardio? These are usually more important when you're "tightening" up the ab area. Do you have a propensity to hold more fat in the ab region? If so, remember this: "first on, last off" - means the fat that has been around the longest, will usually be the last to leave.
Thanks for your advice.
I try to lift in controlled manner,but sometimes I fall in using heavy weights without perfect technique.Should I lower the weights and use a strict form for reverse situps?Could you suggest any better exercise?Which tempo/reps you’d suggest?
About cardio:2/3 times weekly for 25/30mins with 4/5 high intensity bouts in the middle portion.Nutrition about 2000 kcal low carbs with low Gi/3-4 total tablespoons between flax and UDO’s.
Please feel free to make any suggestion
Thanks again Chris
Hi again. What is your height/weight? Now, if you’re pretty lean now, I wouldn’t embark on a full on, “balls to the walls” cardio program. Consider high intensity intervals of sprints or rope jumping. Jumping rope is actually my prefered cardio - cuz I can do it while watching my favorite TV program. I’ve never been a big fan of using weights for any of my ab training. Take a look at this: Strength Training, Bodybuilding & Online Supplement Store - T NATION body_141conv.html ( Remove the space at “/ body”) - take a look at the execise (#5) for the Rectus Abdominus: Hanging Pike. Exercises such as these, you won’t need to add weight. I like hanging leg raises, reverse crunches and believe it or not, heavy bag training is good for ab/oblique/intercostal work.
I would like to see where you're at, though, in terms of weight now. That way, I can be more specific in what you may need to do. Oh, if you've been following a low caloric diet plan for awhile, you may want to up the calories for a few days. Your body could be holding onto that last bit of fat, due to the low calories being ingested. Also, if your BF% is below 12 - then consider something like the 5x5 program, combined with sprints or rope jumping.
My actual weight is 180 lbs and I’m 6feet tall.
My bf is 1round 9% for tanita with athlete mode(my abs skinfold is 10/11mm now).I went on a low calorie/low carb diet for 6/7weeks but I’m just coming off a long w.end in which I ate freely.
I’d really like to get to low bf(6/7%)for the end of the month when I’ll leave for the holidays.By the way,I’m not good at rope jumping but like to do sprints.
Thanks a lot for your help!
Best
Christian