ABS, ABS, ABS

Photos by: Lewis Payton

We all want to know answers to those questions: What is the best way to work the lower abs & what is the best way to get that six pack?

Well we have decided to ask our L.A. personal trainers David and Sean, and you will discover their secrets after the jump.

Q: I get back pains when I do certain ab exercises. I have a good back and it never bothers me except for when I do certain exercises like leg raises and sit-ups. What could I be doing wrong?

A: Two things:

1. You’re probably curving your lower back too much while doing those exercises, basically you're using your lower back too much. You can fix this by focusing more on working your abs and keeping your lower back flat on the mat while doing exercises like leg raises.

2. Your body is not ready for those movements. Exercises such as sit-up and leg raises are advanced compare to beginning exercises like crunches. When you do an exercises that your body is not ready for you tend to “cheap” (use bad form just to get the weight up) and go to fast.

Here’s how to solve this problem:
Next time you do leg raises brings your legs straight up to (90 degree angle). Keep your lower back flat and focus on really flexing your abs and squeezing them in. Then lower your legs a few inches then back up going slow, make sure you feel no lower back pain. Each workout tries to go a few inches lower while keeping perfect form. Instead of doing sit-ups do crunches for the next few weeks until you develop more abs strength. Then begin to work sit-ups into your routine one set at a time.

Q: What is the best way to work the lower abs?

A: What do Santa Claus, the Easter Bunny, and lower abs have in common? There all made up, myths. You have four muscle groups in your abdominal (core) area: Rectus Abdominis, Transverse Abdominis, External Oblique, and Internal Oblique. No lower abs. The Rectus Abdominis is the part that goings from the pelvis up to the lower part of the chest. Many times people mistake the part near the pelvis as lower
abs, but it’s all one muscle. If you don’t believe me try to flex the top part without flexing the bottom part and visa versa. You can’t (unless you’re some freak of nature).

The reason people think the lower abs are the hardest area to work is because you’re body stores the most fat there making you think you’re upper abs have more muscle then the lower part. The best way to work the lower abs is going to be the best way to works the abs. (See next question)

Q: What is the best way to get that six pack?

A: It takes two things to get a six pack: 1. You have to develop muscle in your abdominal area. 2. You have to burn off the fat covering that muscle (generally you’ll need to be below 10% body fat. Most people will begin to notice it around 6-8%) That’s it. That’s all you have to do. But how you do that is the tricky part.

Fat loss is the right combination of cardio, proper nutrition, and weights to speed up the metabolism. To build muscle there you need to do a proper workout routine that will develop those muscles. Generally 2-3 months into a proper workout routine you will have enough muscle. Now you just need to get that body fat down.

To learn more about what those exercises are and the nutritional and cardio program you need to get your body fat down go to www.DavidRichFitnessNaked.com to see the hottest new workout system that’s getting people results.

Comments

[Taurus]

6-packs can be even harder than he says.

I worked especially hard for a year with my trainer, eating super clean, working out right and doing the right amount of cardio, got down to 9% body fat and still did not have a 6-pack. Not at all, and I was working abs as hard as anything else.

I was really disappointed, especially since that year, food lost its lustre and become part of a program. What was the problem? The thickness or lack of thickness of my abs. At that point I said forget it, and sprung to completely remodel my kitchen. Genetics play a part in how you look that no amount of working out and dietary plans can alter, and that's the sad truth.

[BillStratford]

Hi guys your website is wonderful. Lots of sexy guys. Well I don't have Abs like that but I am trying to get one. Also I am able to create a character with great Abs.
Please visit
http://ggraphix.blogspot.com/
Thanks guys.

[Bobby Alexander]

Six pack takes forever...
..but it's really worth it, once you get 'em.