Powerful Flat Lower Abs Technique
Id 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 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.
The good news is that this is easily remedied. You need to stretch your hip flexors and strengthen your entire core. By integrating the proper lengthening and strengthening exercises into your daily routine, you can re-set the position of the pelvis and flatten your abs quickly.
Below, Ill 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.
Intermediate Ab Exercise- Lie on your back on the floor. Flex both your knees and hips until they form 90 degree angles. Bring knees toward chest by flexing your abdominal muscles. Be sure to keep the knee angle constant. Return until hips and knees are again in the starting position. Repeat.
Level 3 Ab Exercise- Lie on a decline slant board. Flex both knees and hips until they make ninety degree angles. Bring knees toward chest by contracting your abdominal muscles. Be sure to maintain maintaining a constant knee angle during the movement. Return until hips and knees are again extended to 90 degree angles. As you get stronger, simply increase the angle of the decline bench.
Stomach distension is the third reason for a bloated abdominal region. Constipation is one of the most common reasons for this; when this occurs, increasing your consumption of water and fiber is the best remedy. Speak with your doctor if these recommendations do not bring optimal results.
Another cause of distension is consuming foods to which your body is reactive or senstive to. Your immune system will react to these foods by causing your stomach to bloat. If you begin to experience diarrhea, cramping, or bloating after eating certain foods, reasses your eating habits and use substitutions as needed.
Is achieving flat abs something youve always desired? Incorporate these tried and true methods to your routine and flatten your stomach once and for all!
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