This just isnt working...

[WannaBPowerful]

I have no idea what to do for my lower abs. My upper abs are way bigger than my lower abs. I cant seem to isolate them. I do lying leg raises, leg thrusts, and hanging leg raises. Nothing will get them to increase in size. Also if you could add a tip to grow and seperate the VERY top two abs(RIGHT below your pecs) id greatly appreciate it.

 

[gymtime]

It's harder to isolate upper and lower abs than people think. However, the excercises you are doing are probably working your hip flexors moreso than your abs.

You can hit your lower abs by doing regular crunches, it's just a matter of how you position your legs. If you're lying down for a crunch and your knees are straight up, you'll hit more upper. If your feet are planted and legs bent at about a 90 degree angle, you'll hit more lower. Likewise, doing short crunches on a decline bench will also help.

But again, isolating these areas is very difficult. You can emphasize one area or another, but almost any ab excercise will cover the whole area.

 

[b fold the truth]

Cornholio suggested an exercise that I tried an really felt in my lower abs. I laid on the ground and raised my feet about 8" from the ground. I spread them out wide then would cross them in front of my body, alternating which leg was on top.

Strong lower abs really strengthen the deadlift too...

B True

 

[WannaBPowerful]

Any more suggestions...

Iv been doing the exercise cornholio talked about. I dont feel a burn from it at all anymore. The only thing that seems to make them burn is leg raises. Problem is, when i do them i have a hard time keeping my back from arching. When that happens, my hip flexors are doing the work.

 

[coolcolj]

Do reverse ab crunches.

 

[spatts]

I lay on the floor on my back, rest a 44 (45lb) on top of my feet/against my shins. Then I drop it as far down to the floor as I can without it compromising my lower back (about an inch or two above the floor) and focus on contracting the lower portion of the ab wall to raise my knees back to my chest. I generally keep my chin up by my chest to remove the uppers from the game, and by having my knees bent, I remove the hip flexors.

B True, you're right on about ab strength and deads...and EVEN MORE SO the squat. Strong abs/lower back are key to just about everything.

 

[The Shadow]

Re: Any more suggestions...

Iv been doing the exercise cornholio talked about. I dont feel a burn from it at all anymore. The only thing that seems to make them burn is leg raises. Problem is, when i do them i have a hard time keeping my back from arching. When that happens, my hip flexors are doing the work.

I would bet that you are not following the progressive resistance program with them.

Are you now using small ankle weights to keep the resistance high at each workout??

 

[WannaBPowerful]

lol

Im an idiot. Thanx for the new idea cornholio, never thought to use ankle weights. I also like a lot of the ideas posted in this thread. Im going to try them all n c what happens. All there is now to ask is, how many sets for lower abs? obliques? uppers? THANX