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2003/09/22, 10:21 PM
ok, i know what your all thinking, iv been reading though all this stuff and there seems to be alot of people keep wanting advice on getting a 6pack. Anyway ill go on, i have hardly any body fat and im pretty fit just cant get those bottom 2 muscles to show, i used to do situps till the cows come home, but that really only did the top 2 muscles.. so im doing this 8 minuite a day ads program, its working great, but its just those bottom 2 abs that arnt being used. Im not sure if im just not doing it correctly but is there any exercises that will concentrate on those 2 muscles!
by the way i think the exercises in the 8 min vid are, leg push's and reverse crunch's but it doesnt seem to be doing anything for me, so any others?
Thanks alot Kyle
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2003/09/22, 11:47 PM
Unfortunately the rectus abdominus muscle(which creates the 6-pack) happens to be one single muscle that performs one single function, that is to pull the abdomen toward the pelvis. Now if you are not seeing the definition in the lower region the cause is one of two thimgs. Either your bodyfat is not quite low enough or the overall developement of the rectus abdominus needs to be increased. As for bodyfat consider two things first of the lower abdominal region is a genetic favorite for fat storage so even at very low levels this area can become blurry. In addition some research has theorized that when an abundance of carbohydrates are consumed, they are converted to fat in the liver & stored nearby (which would be the area in question) for quick availibility to be converted back to glucose by the liver for energy. This accounts for why a diet low in fat but high in carbohydrates such as sugars tends to produce the "beer belly" effect. As far as abdominal exercises for gaining muscularity you must perform exercises that are going to promote muscular growth. This means moderatly low reps 8-10 with adequate & progressive resistance. One of the best things I have found for this is the nautalis crunch machine.(keep in mind that crunches target the "six pack" better than situps due to the muscles specific functiobn listed above). If you don['t have access to this machine try doing rope crunches with an overhead pully, the key here is resistance not volume! Just remember to perform an equal amount of work for your lower back as to avoid a muscular inbalance of the abdominals becoming too strong.
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\\\\"Education is the discovery of our own ignorance\\\"
---Patrick L.
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2003/09/23, 03:00 PM
Weighted leg raises done slow with good concentration are great for the lower abs. These can be done on a bench, on the floor, or on a swiss ball, which takes a lot more balance and you have to hold on to something.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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