Safe <3

Safe =] i'm a kiddy (15) who's been workin out for bout 3/4 year and had good results, got a nice 4 pack coming along and wondering if there is anything that can focus on my lower abs it's the one thing i don't really know how to improve.

Cheers <3

MXD

I don't agree with non functional ab training, so I recommend the following.

Squats/ free standing quad dominant exercises. db lunge/unilateral leg work
Deadlifts / free standing hip dominant exercises snatch db bb / rdl
Ab roll outs
Plank variation

Also weighted verticle pulling exercises fry your abs

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Safe <3

I do most of them already but still my upper abs are growing at a far faster rate than my lower abs, thanks for the help though some i haven't done xD Any other suggestions lads?

Mrdaveyk

legs lifts whilst on a pull up bar does me dude! i do them every other weekday really

abit drunk so excuse spelling if any, been sent home by the misses hehe

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Safe <3

ah wicked i never tried them man but i'll give them a go cheers xD if anyone else has suggestions i always willing to listen nd try them xD

The Bam

now then pal yeah loads of exercises hit lower abs a reverse crunch look it up can't be ****d explaining lol, Swiss ball leg raise is good lie on your back while gripping a small swiss ball beetween your legs then in a slow and controled movment lift the ball so your legs are making a 90 degree angle with the floor then return your legs back down, while doing your reps don't let the ball touch the floor then u will feel it, have fun with that

Mrdaveyk

aye same leg movement different position, i find the chin up bar harder due to the fact you are constantly working against gravity so to speak (still off me face so im surprised this makes sense hehe)

but with the swiss ball obviously you got added weight so the choice is yours really

but ive always found that with abs its all about the stretch rather than the weight, your body fat will determine how well they shine through

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cyberheater

If you want a six pack you have to strip away the fat. Cardio and diet are key. Nothing else will work.

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Pscarb

agree with above you will not get the full 6pack(unless genetically gifted) without stripping bodyfat.....

i dont train my abs at all yet i have a full 6 pack when i step on stage...how can this be...

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Shib

Liposuction

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bigden

^^^^ LOL

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Lost Soul

I suggest doing none of the exercises stated apart from those of squat and deads as stated by MXD

if you are going to train the core for some unforseen reason as a separate section of the body what ever you do one way you do the other way

This means training the posterior chain and ES especially.

I appreciate as a 15 year old there is a lot of emphasis placed on body image these days but simply doing crunches, raises etc etc is not ideal for posture development.

Whilst your target audience of 12-14 year old girls like 'skinny kids with 1/2/3/4/5/6 packs' look at the big picture and see this as an opportunity to build a strong core through big movements

You dont have to go heavy but squats and deads (normal and SLDL) will produce not only good ab development but a strong core

If you are hell bent on simply working your abs then do some dorsal raises for your lower back to have some postural balance before you end up looking like the hunched over eagle like creature that appears on so many faceparty profile pictures.

exercises for lower back here

http://www.exrx.net/Lists/Directory.html

whilst simple deads/squats/bench/chins/mil press exercises can be found on this site.

If you are not going to weight train to get visible abs, which i believe to be your goal, your BF must be low as the guys have stated and when muscle mass is low and BF is low it simply looks like you need a feed or you are trying to audition for the local marathon runners team. Neither look is ideal just to show your 3 pack off on the 2 sunny days we get here in the UK each year.

i personally love SLDLs with Dbs for both ES and RA deveolpment

In laymans that simply means doing the exercise above combined with low body fat will give good core strength

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Safe <3

cheers everyone xD i do it because i enjoy building my body and was just wondering how to build this part more image is just a bonus to me really so cheers for all the advice
safe =]

Lost Soul

If you want to build a midsection eat lots, squat and do deadlifts

Sure will grow off that regime

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benst

lol

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