Time and time again, I get contacted by frustrated trainees experiencing the same problem: Their upper abs are looking okay, but their lower abs are bulging out. This is very typical, even for those who train hard and follow a sound diet. 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.
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. On the other hand, the fat around their belly button would be burned last, only if these trainees got very lean. This lower belly fat is only lost by engaging in a well-designed fat burning protocol. This protocol would include a combonation of: metabolism raising resistance training, proper nutrition and high intensity cardio.
The second reason that the lower abs bulge out is related to the position of the pelvis. If the pelvis is tilted too far anteriorly (forward) it will cause your lower back to "over arch" and push the lower part of your belly out. If you suffer from this pelvic position, your abs will protrude, regardless of your body fat levels.
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.
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.
Level 1 Ab Exercise- Lie on the floor. Flex your knees until they make ninety degree angles while placing your feet flat on the floor. With your palms down, place your hands under your lower back. Bring both legs up until your knees are pointing directly toward the sky. Tilt your pelvis backward, thus creating slight pressure on your hands. This is the starting position. Next lower your legs to the floor while maintaining your back position thus keeping constant pressure on your hands. As you get stronger, simply extend your knees slightly each workout until you are doing this exercise with straight legs.
Intermediate Ab Exercise- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing your abdominal muscles, and raising your butt from the floor 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.
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.
When your body is reactive, or sensitive, to certain foods your immune system will respond causing bloat in the abdominal area which brings us to our second cause of distension. ***** After eating each meal, take note of how your body reacts to certain foods; if you are experiencing stomach pain, cramping, or diarrhea you may want to consider using substitutes for these foods.
If achieving flat washboard abs has eluded you in the past, try these simple and effective techniques to get the abs you've always dreamed of. - 15683
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. On the other hand, the fat around their belly button would be burned last, only if these trainees got very lean. This lower belly fat is only lost by engaging in a well-designed fat burning protocol. This protocol would include a combonation of: metabolism raising resistance training, proper nutrition and high intensity cardio.
The second reason that the lower abs bulge out is related to the position of the pelvis. If the pelvis is tilted too far anteriorly (forward) it will cause your lower back to "over arch" and push the lower part of your belly out. If you suffer from this pelvic position, your abs will protrude, regardless of your body fat levels.
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.
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.
Level 1 Ab Exercise- Lie on the floor. Flex your knees until they make ninety degree angles while placing your feet flat on the floor. With your palms down, place your hands under your lower back. Bring both legs up until your knees are pointing directly toward the sky. Tilt your pelvis backward, thus creating slight pressure on your hands. This is the starting position. Next lower your legs to the floor while maintaining your back position thus keeping constant pressure on your hands. As you get stronger, simply extend your knees slightly each workout until you are doing this exercise with straight legs.
Intermediate Ab Exercise- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing your abdominal muscles, and raising your butt from the floor 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.
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.
When your body is reactive, or sensitive, to certain foods your immune system will respond causing bloat in the abdominal area which brings us to our second cause of distension. ***** After eating each meal, take note of how your body reacts to certain foods; if you are experiencing stomach pain, cramping, or diarrhea you may want to consider using substitutes for these foods.
If achieving flat washboard abs has eluded you in the past, try these simple and effective techniques to get the abs you've always dreamed of. - 15683
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