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 reason that your lower abs stick out is due to the tilting of your pelvis. If your pelvis is rotated too far forward, your back will arch greatly. This severe arch causes the lower portion of your belly to 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.
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 Flexor Stretch- Get into the bottom position of a lunge with the back knee resting on the floor. Adjust the distance between your legs until the shin on your front leg is in a vertical position. Push your hips forward while maintaining an upright posture. Hold for 30 seconds. Repeat on the other side. Repeat the entire process 3-4 times. Note: If you are not stretching on a soft surface (grass, mat, etc.), I suggest that you put a small mat underneath your knee.
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. Flex both knees and hips to 90 degree angles. Raise knees toward chest by flexing abdominal muscles and raising butt from board while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. To increase difficulty, 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.
When your body is reactive, or sensitive, to certain foods your immune system will respond causing bloat in the abdominal area which brings us to our second cause of distension. ***** After eating each meal, take note of how your body reacts to certain foods; if you are experiencing stomach pain, cramping, or diarrhea you may want to consider using substitutes for these foods.
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! - 15255
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 your lower abs stick out is due to the tilting of your pelvis. If your pelvis is rotated too far forward, your back will arch greatly. This severe arch causes the lower portion of your belly to 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.
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 Flexor Stretch- Get into the bottom position of a lunge with the back knee resting on the floor. Adjust the distance between your legs until the shin on your front leg is in a vertical position. Push your hips forward while maintaining an upright posture. Hold for 30 seconds. Repeat on the other side. Repeat the entire process 3-4 times. Note: If you are not stretching on a soft surface (grass, mat, etc.), I suggest that you put a small mat underneath your knee.
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. Flex both knees and hips to 90 degree angles. Raise knees toward chest by flexing abdominal muscles and raising butt from board while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. To increase difficulty, 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.
When your body is reactive, or sensitive, to certain foods your immune system will respond causing bloat in the abdominal area which brings us to our second cause of distension. ***** After eating each meal, take note of how your body reacts to certain foods; if you are experiencing stomach pain, cramping, or diarrhea you may want to consider using substitutes for these foods.
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! - 15255
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