I would be a rich man if I had a quarter for every time I heard, "I can't get my lower abs to get flat and tight". Unfortunately, this is an all too common problem for the majority of trainees. There are three different reasons why this happens. If you are ever going to achieve a flat stomach, you must address all three reasons. The first reason the lower abs bulge out is caused by excess body fat. The majority of individuals can lose their belly fat on the upper portion of their abs first. On the other hand, the fat around their belly button would be burned last, only if these trainees got very lean. This lower belly fat is only lost by engaging in a well-designed fat burning protocol. This protocol would include a combonation of: metabolism raising resistance training, proper nutrition and high intensity cardio. 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. In order to correct this problem, you must lengthen your hip flexors and strengthen your abdominals. If this is done properly, you will realign your pevis and flatten your belly in no time. Below, I'll describe a hip flexor stretch and several corrective ab exercises based on your current level of abdominal strength. Hip Stretch- Get into the bottom position of a lunge with the back knee only one inch above the floor. Adjust the distance between your feet until the shin on your front leg is in a vertical position. Be sure to maintain an upright posture. Extend arms directly overhead. Hold for 30-60 seconds. Repeat on the other side. Beginner Ab Exercise- Lie on your back. Bend your knees to 90 degrees and place your feet flat on the floor. Place your hands under your lower back. Lift both legs off the floor until your hips make a 90 degree angle. Turn your pelvis backward, thus creating slight pressure on your fingers. Next, lower both legs to the floor without arching your back and releasing any pressure off your hands. Each workout extend your knees until you are able to perform this exercise properly 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. Advanced Ab Exercise- Lie on a decline bench. Bend both knees and hips to 90 degree angles. Lift knees toward chest by flexing abdominal muscles while maintaining a constant knee angle. Now lower back down until hips and knees are again extended to 90 degree angles. To progress, increase the angle of the decline. Stomach distension is the third reason for a bloated abdominal region. Constipation is one of the most common reasons for this; when this occurs, increasing your consumption of water and fiber is the best remedy. Speak with your doctor if these recommendations do not bring optimal results. 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. Is achieving flat abs something you've always desired? Incorporate these tried and true methods to your routine and flatten your stomach once and for all!
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