I'd be a rich man if I had a dollar for ever time that someone told me, "My upper abs are coming in but I still have this pouch of fat on my lower abs." Unfortunately, this "upper then lower" fat loss pattern is typical for the majority of people. This "lower ab bulge" happens for three very different reasons. If you are going to achieve flat lower abs, all three reasons must be addressed.
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 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.
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. 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.
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.
The second cause of the distention is eating foods to which you are reactive. When you eat foods that your body is sensitive to, your immune system will respond, which causes bloating in the abdominal area. If you suspect this to be your culprit, pay close attention to how you feel after eating each meal. Eliminate any foods that may cause you bloating, cramping, diarrhea or stomach discomfort.
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! - 15438
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 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.
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. 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.
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.
The second cause of the distention is eating foods to which you are reactive. When you eat foods that your body is sensitive to, your immune system will respond, which causes bloating in the abdominal area. If you suspect this to be your culprit, pay close attention to how you feel after eating each meal. Eliminate any foods that may cause you bloating, cramping, diarrhea or stomach discomfort.
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! - 15438
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