Time and time again, I get contacted by frustrated trainees experiencing the same problem: Their upper abs are looking okay, but their lower abs are bulging out. This is very typical, even for those who train hard and follow a sound diet. There are three different causes of the lower ab bulge. In order to flatten this region of your stomach, all three causes must be corrected.
The first (and perhaps the most obvious) reason the lower abs are not flat is due to excess body fat. Most people can lose fat on the upper portion of their abs without too much difficulty. But the fat on the lower portion of their belly holds on for dear life and only seems to melt away when these individuals reach a very low level of body fat. This takes a well-designed fat loss plan and a dedicated approach. This program would include: metabolism stimulating resistance training, proper nutrition and specific fat burning movement routines.
The second cause of the lower ab flab is directly related to the pelvic position. If the pelvis is rotated forward, it will cause your lower spine to arch excessively. This "over arch" causes your belly to bulge out even if your body fat levels are low.
To fix this problem, you must stretch your hip flexors and perform corrective abdominal exercises. By incorporating this combination of stretches and exercises into your routine, you can quickly re-set your pelvis and flatten your abs.
Below, I'll describe a hip flexor stretch and several corrective ab exercises based on your current level of abdominal strength.
Hip Flexor Stretch- Get into a lunge position. Adjust the distance between your feet so when you squat down the shin on your front leg is in a vertical position. You must maintain an upright torso. Hold for one minute. Repeat on the other leg.
Beginner Ab Exercise- Lie on your back on the floor. Bend your knees to 90 degrees and place your feet flat on the floor. With your palms down, place them under your lower back. Lift both legs off the floor until your knees are pointing directly to the ceiling. Roll your pelvis backward, thus creating slight pressure on your fingers. This is the starting position. Now lower both legs to the floor without arching your back and releasing any pressure off your hands. To progress, simply straighten your legs several degrees each workout until you are performing this exercise with straight legs.
Level 2 Ab Exercise- Lie on your back. Bend both knees and hips until they form ninety degree angles. Bring knees toward chest by flexing your abdominal muscles while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.
Level 3 Ab Exercise- Lie on a decline slant board. Flex both knees and hips until they make ninety degree angles. Bring knees toward chest by contracting your abdominal muscles. Be sure to maintain maintaining a constant knee angle during the movement. Return until hips and knees are again extended to 90 degree angles. As you get stronger, simply increase the angle of the decline bench.
A bloated abdomial region is the third reason for your lower stomach to be distended; there are two causes for this occurance. Number one is constipation. Ensure that you are consuiming an adequat amount of both fiber and water. Fiber intake should range from 25-40 grams per day. If your fiber and water intake are at an appropriate consumoption level make sure to consult with your primary care physician.
Another cause of distension is consuming foods to which your body is reactive or senstive to. Your immune system will react to these foods by causing your stomach to bloat. If you begin to experience diarrhea, cramping, or bloating after eating certain foods, reasses your eating habits and use substitutions as needed.
If you are tired of failing to achieve that flat sexy stomach you desire, try this simple yet multi-faceted approach, and flatten your abs forever! - 15995
The first (and perhaps the most obvious) reason the lower abs are not flat is due to excess body fat. Most people can lose fat on the upper portion of their abs without too much difficulty. But the fat on the lower portion of their belly holds on for dear life and only seems to melt away when these individuals reach a very low level of body fat. This takes a well-designed fat loss plan and a dedicated approach. This program would include: metabolism stimulating resistance training, proper nutrition and specific fat burning movement routines.
The second cause of the lower ab flab is directly related to the pelvic position. If the pelvis is rotated forward, it will cause your lower spine to arch excessively. This "over arch" causes your belly to bulge out even if your body fat levels are low.
To fix this problem, you must stretch your hip flexors and perform corrective abdominal exercises. By incorporating this combination of stretches and exercises into your routine, you can quickly re-set your pelvis and flatten your abs.
Below, I'll describe a hip flexor stretch and several corrective ab exercises based on your current level of abdominal strength.
Hip Flexor Stretch- Get into a lunge position. Adjust the distance between your feet so when you squat down the shin on your front leg is in a vertical position. You must maintain an upright torso. Hold for one minute. Repeat on the other leg.
Beginner Ab Exercise- Lie on your back on the floor. Bend your knees to 90 degrees and place your feet flat on the floor. With your palms down, place them under your lower back. Lift both legs off the floor until your knees are pointing directly to the ceiling. Roll your pelvis backward, thus creating slight pressure on your fingers. This is the starting position. Now lower both legs to the floor without arching your back and releasing any pressure off your hands. To progress, simply straighten your legs several degrees each workout until you are performing this exercise with straight legs.
Level 2 Ab Exercise- Lie on your back. Bend both knees and hips until they form ninety degree angles. Bring knees toward chest by flexing your abdominal muscles while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.
Level 3 Ab Exercise- Lie on a decline slant board. Flex both knees and hips until they make ninety degree angles. Bring knees toward chest by contracting your abdominal muscles. Be sure to maintain maintaining a constant knee angle during the movement. Return until hips and knees are again extended to 90 degree angles. As you get stronger, simply increase the angle of the decline bench.
A bloated abdomial region is the third reason for your lower stomach to be distended; there are two causes for this occurance. Number one is constipation. Ensure that you are consuiming an adequat amount of both fiber and water. Fiber intake should range from 25-40 grams per day. If your fiber and water intake are at an appropriate consumoption level make sure to consult with your primary care physician.
Another cause of distension is consuming foods to which your body is reactive or senstive to. Your immune system will react to these foods by causing your stomach to bloat. If you begin to experience diarrhea, cramping, or bloating after eating certain foods, reasses your eating habits and use substitutions as needed.
If you are tired of failing to achieve that flat sexy stomach you desire, try this simple yet multi-faceted approach, and flatten your abs forever! - 15995
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