T Nation

Ripped Abs!

i have done situps, roll ups, and planks all the time for several months, but my abs havent made much of an improvement… expecially the bottom two.

if anyone could give me some better abs excersises, or any advice that would be great!

Mother of God.

anything that u start with bringing your knees to your chest works your lower abs first. when u bring your upper half down first works top then works down, thats why most people have the top 4 but not the bottom. im a work in progress, but my bottom 2 are getting better, but im not in the cut stage yet.

Ben

and it could be your diet as well.

[quote]rckjamzbtch wrote:
i have done situps, roll ups, and planks all the time for several months, but my abs havent made much of an improvement… expecially the bottom two.

if anyone could give me some better abs excersises, or any advice that would be great![/quote]

Lose some bodyfat. If your bodyfat is in the “Ripped Abs!” range, your abdominal exercise selection won’t make a huge difference…

[quote]rckjamzbtch wrote:
i have done situps, roll ups, and planks all the time for several months, but my abs havent made much of an improvement… expecially the bottom two.

if anyone could give me some better abs excersises, or any advice that would be great![/quote]

Dude, this is your second post like this. I don’t mean to be a dick, but have you read anything on this website? Do a search using the “search function” at the top of the page. And then read all the articles on here as well.

I’m going to use the exact same post as in the other thread where u asked about chest definition, with a few key words changed.

"Well, you are 170lbs at 5’10. So your abs can’t really be all that big (well muscled). If your abs are not defined enough, your bodyfat may be too high to see any definition. But, I’m willing to bet if you put on 20lbs of muscle, your “definition” would show through much more. My guess is you don’t have much muscle to be defined.

And the myth of high reps for “cuts” is bull. The muscle can either be bigger or smaller. Your bodyfat can be increased or decreased. And your genetics determine to a great degree if you have striations or visible muscle fibers at a given level of body fat.

Answer- build more muscle."

If your abs protrude 1/4 of an inch you will have to get a lot leaner to see then if the stick out 1/2 and inch.

Read the site…please.

-MAtt

[quote]bigdawgg28 wrote:
anything that u start with bringing your knees to your chest works your lower abs first. when u bring your upper half down first works top then works down, thats why most people have the top 4 but not the bottom. im a work in progress, but my bottom 2 are getting better, but im not in the cut stage yet.

Ben[/quote]

my hip flexors are really bad, its dreadfully painfull when i bring my knees to my chest or have my legs straight and bring them in the air. sometimes they even lock up. its really wierd.

is there any thing else that will work my lower abs, but wont strain my hip flexors?

[quote]rckjamzbtch wrote:
bigdawgg28 wrote:
anything that u start with bringing your knees to your chest works your lower abs first. when u bring your upper half down first works top then works down, thats why most people have the top 4 but not the bottom. im a work in progress, but my bottom 2 are getting better, but im not in the cut stage yet.

Ben

my hip flexors are really bad, its dreadfully painfull when i bring my knees to my chest or have my legs straight and bring them in the air. sometimes they even lock up. its really wierd.

is there any thing else that will work my lower abs, but wont strain my hip flexors?

[/quote]

You’re doing the exercise incorrectly if it’s tearing up your hip flexors. That’s the way most gym-idiots do things like knee and leg raises, by just swinging their legs up there, thus giving their hip flexors a heck of a workout, but doing jack shit for their abs, which are typically safely hidden beneath 4-8 inches of blubber anyway, but yeah…

You should focus on tilting your hips backward, into a posterior tilt. That’s the movement that will really work your “lower” abs. It’s fairly hard to do, hence most people not doing it, because most people suck…

My favourite is lying reverse crunches. Works everything; my obliquies and intercostals have improved more from that than any direct work I’ve done on them. Hold a 10lb dumbell with your feet and that’s even worse!

you dont have upper or freaking lower abs god dammit

SO you post on another thread agreeing with another poster handing out shit to someone for doing bicep isolation work and then post a question about how to get to see your bottom two abs…?

I think I smell a troll, either that or you need to do a lot more reading and work out what you actually want to achieve in the gym.

try table push-aways, they are the king of ab exercises!

[quote]Phaedrus wrote:
try table push-aways, they are the king of ab exercises![/quote]

Push ups away from the refrigerator a good too!

[quote]Marmadogg wrote:
Phaedrus wrote:
try table push-aways, they are the king of ab exercises!

Push ups away from the refrigerator a good too![/quote]

At 5’10 and 170lbs, I think his level of leaness is not the main issue here.

-MAtt

[quote]rrjc5488 wrote:
Mother of God.[/quote]

I completely agree