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 are not flat is due to excess body fat. Most people will lose fat on the upper portion of their abs first. Only when these individuals get very lean will they lose the fat around their belly button area. This excess belly fat problem is only lost by following a well-designed fat loss plan, such as the How To Get Ripped Abs program. This plan will include: high intensity cardio, metabolic-boosting resistance training, and proper nutrition.
The second reason that the lower abs bulge out is related to the position of the pelvis. If the pelvis is tilted too far anteriorly (forward) it will cause your lower back to "over arch" and push the lower part of your belly out. If you suffer from this pelvic position, your abs will protrude, regardless of your body fat levels.
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.
Next, I"ll explain to you how to properly perform a stretch for your hip flexors and I'll show you several different ab exercises based on your level of fitness.
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 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.
Intermediate Ab Exercise- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing your abdominal muscles, and raising your butt from the floor 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.
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! - 16650
The first reason the lower abs are not flat is due to excess body fat. Most people will lose fat on the upper portion of their abs first. Only when these individuals get very lean will they lose the fat around their belly button area. This excess belly fat problem is only lost by following a well-designed fat loss plan, such as the How To Get Ripped Abs program. This plan will include: high intensity cardio, metabolic-boosting resistance training, and proper nutrition.
The second reason that the lower abs bulge out is related to the position of the pelvis. If the pelvis is tilted too far anteriorly (forward) it will cause your lower back to "over arch" and push the lower part of your belly out. If you suffer from this pelvic position, your abs will protrude, regardless of your body fat levels.
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.
Next, I"ll explain to you how to properly perform a stretch for your hip flexors and I'll show you several different ab exercises based on your level of fitness.
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 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.
Intermediate Ab Exercise- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing your abdominal muscles, and raising your butt from the floor 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.
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! - 16650
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