Best ways to bring out your lower Abbs

[StussyNz]

Hey Guys;

I'm finding it really hard to bring out my lower Abbs. I'd say that I am low enough BF for them to start showing, however there doesn't seem to be anything their

Any tips with exercises I can focus on doing to build them up?

Last Bulk; I would only focus on Abbs once a week with around 3 excerises; Other than that I would hit them with my heavy compounds; I'm just annoyed as it seems to be one of my genetic weak points. Here's some photos below to show you my current physique.

 

 

[jimmybro1]

How long have you been training for? 

Also you look really flat, i'm guessing your not eatting a lot of carbohydrates? 

Developing your abdominals takes time like any other muscle group. I hit abdominals once a week sometimes twice if I have the time during the week. I only do hanging leg rasies which is ment to help with the lower abdominal development. I only do one exercise since I find training them rather boring like biceps. I also squat a lot without a belt. 

I remember reading an old thread on here about abdominal training, I think it suggested high reps and higher frequence was the approach to take. 

 

Edit: I found thread http://www.gymnation.co.nz/forum/training-forums/bodybuilding-aesthetics/building-abs-inside-out?hilit[0]=abdominal#comment-2706238

[StussyNz]

How long have you been training for? 

Also you look really flat, i'm guessing your not eatting a lot of carbohydrates? 

Developing your abdominals takes time like any other muscle group. I hit abdominals once a week sometimes twice if I have the time during the week. I only do hanging leg rasies which is ment to help with the lower abdominal development. I only do one exercise since I find training them rather boring like biceps. I also squat a lot without a belt. 

I remember reading an old thread on here about abdominal training, I think it suggested high reps and higher frequence was the approach to take. 

I've been training now for just about 2 years. However; I've been dieting now for the last 3 months and pretty much have been in a calorie deficit all the time.

You are correct; Being dieting on low Carbs hence why i'm looking extremely flat; I'm 6ft 1 and around 82kg in this photo; Might be time to get back to bulking to put on some size.

Lately i've been using a belt on my squats to support my back (I find it puts a lot of pressure on my back as I am rather tall and do like to go deep on my squats); Probably might help if i get rid of the belt i suppose?

Edited:

Just read the post you linked; Think I will incorrorate this into my Routine; Will start hitting Monday-Wednesday-Friday and see how it goes over the next month; I'm worried though as I'm still dieting (Calorie Deficit) so can't expect much muscle growth..

[jimmybro1]

Just go beltless for your warmup and working into your heavier sets. I stopped using a belt for 8 weeks and my beltless squat when up from 140kg to 180kg and when I wear a belt I still get a little carry over so definitely reccommend trying without the belt and building tolerance. 

If your form is good your lower back shouldn't get to taxed. Head up, chest up and you should be fine. 

I would go back to a calorie surplus, bulk as long as you can without getting BF to out of control otherwise IMO progress can be deterring.

[Pseudonym]

Repped, Jimmybro!

[Optimass]

Takes time to build abs - problem is most guys either do nil or too much. 

Squating with out a belt wont give you bigger abs - it will stengthen your core though and if you condition your abs transversly you will pull your midsection together which will press your outter abs against the skin.

Looking at your pic and as JB has pointed out you are flat.  But carbing up wont ness give you profile in your abs.  @ 6ft 1 and 82kg you are not carrying a lot of muscle and currently sit under the BMI guidelines.  There is a lot of water under your skin to - MAY not be drinking enough water and/or taking enough sodium during your cut

Regardless - some guys dont get the lower abs ...  just because <genetics> and some guys have to diet down two to three times before they show fully.

When I dieted for my first show I came in at 85kg (Im 6ft 3) ... This was taken a week before the INBA show in 1997.  Top 4 abs no worries ... bottom was flat like yours.  Time under bar and in the gym grows muscle ... you just have to persevere bro. 

 

[StussyNz]

Takes time to build abs - problem is most guys either do nil or too much. 

Squating with out a belt wont give you bigger abs - it will stengthen your core though and if you condition your abs transversly you will pull your midsection together which will press your outter abs against the skin.

Looking at your pic and as JB has pointed out you are flat.  But carbing up wont ness give you profile in your abs.  @ 6ft 1 and 82kg you are not carrying a lot of muscle and currently sit under the BMI guidelines.  There is a lot of water under your skin to - MAY not be drinking enough water and/or taking enough sodium during your cut

Regardless - some guys dont get the lower abs ...  just because <genetics> and some guys have to diet down two to three times before they show fully.

When I dieted for my first show I came in at 85kg (Im 6ft 3) ... This was taken a week before the INBA show in 1997.  Top 4 abs no worries ... bottom was flat like yours.  Time under bar and in the gym grows muscle ... you just have to persevere bro. 

 

Repped. Amazing input; I think you've hit it head on here. Why cutting this year I have tried to Keep my sodium levels to a minium as well (Trying to avoid holding a lot of water weight); I drink shit loads of water so I don't think not getting enough water in would be the problem.

Maybe I just need to man up and get back on the bulk!

[Optimass]

If you drink water in quantity and have ample sodium - your body will process the water faster to move the sodium and make you leaner.  Low sodium only for 3 days imo is good but after that you start to affect muscle performance.  I drink 4-5L a day and take 2500 - 4000mg sodium a day. (higher on days where I do cardio as I sweat more).  This will give you balance. 

When you are 110kg @ 5% bodyfat low sodium will help you like it does Kali Muscle lol ... in the meantime you need to build. 

[StussyNz]

If you drink water in quantity and have ample sodium - your body will process the water faster to move the sodium and make you leaner.  Low sodium only for 3 days imo is good but after that you start to affect muscle performance.  I drink 4-5L a day and take 2500 - 4000mg sodium a day. (higher on days where I do cardio as I sweat more).  This will give you balance. 

When you are 110kg @ 5% bodyfat low sodium will help you like it does Kali Muscle lol ... in the meantime you need to build. 

Bulking for a few years; Some great advice. Will start to track my Sodium levels and hopefully will be able some extra sodium in where required. Yet again repped again; Cheers Optimass.

[Pseudonym]

This was taken a week before the INBA show in 1997.

Club Physical Te Atatu?

[Optimass]

yeah mate - before it was Club Physical - I had only just finished getting my PT cert through netfit and had start A.C.E and nutrition through AIT.  I still had hair too haha