Working your lower abs to get the flat stomach you want can be frustrating. This is especialy true when you have seen quick results exercising other parts of your body. 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. I struggled to get a lean stomach but I saw results doing the exercises below and following the tips laid out in the truth about abs.
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. This lower belly fat is only lost by engaging in a well-designed fat burning protocol. This protocol would include a combination 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.
Now I will give you instructions on how to perform a simple hip flexor stretch and describe a few different abdominal exercises. Choose the ab exercise that is appropriate for your strength level.
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 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.
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.
The third reason for lower belly distension is abdominal bloating, which can be caused by two different problems. The first is constipation. If you are constipated, be sure to increase your water intake and check to see if you are getting enough dietary fiber (25-40 grams daily). If those things are already in check, consult with your physician to achieve optimal bowel functioning.
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.
Is achieving flat abs something you’ve always desired? Incorporate these tried and true methods to your routine and check out the truth about abs.
