28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleIt sucks to spend months trying to figure out how to get abs, fixing your diet, altering your training, and nothing appears. Youโre doing everything right; watching what you eat and training near-daily only to have a stubborn layer of fat clinging to the lower abs.
Thereโs a handful of reasons why you only have a four-pack. For one, genetics dictate where you carry your fat, so blame the โrents.
Another could be that your diet isnโt as tight as it needs to be to get rid of that last fraction of flab. Remember that the lower your body fat is, the harder it is to keep dropping and so the more strict your diet needs to be.
When it comes to your workouts, thereโs also a chance that youโre accidentally focusing on your upper abs and obliques while neglecting the lower portion. Like your chest and biceps, your abs are a muscle. Meaning, if you donโt spend time training them they wonโt grow, and if they donโt grow they wonโt jut out through your remaining fat. But donโt worryโyouโre not doomed to a life of only four abs.
According to Roland Kickinger, an IFBB Pro League bodybuilder, actor, and celebrity trainer, certain ab exercises emphasize the lower abs and thereโs a good chance youโre neglecting them during your workout.
A crunch, for example, has you lift your upper back off of the floor to activate your abs. Pay attention, though, and youโll realize itโs only the top of your stomach thatโs feeling the burn. If youโre a fan of Russian twists, the bad news is that those really only target your obliques or the sides.
Below, Kickinger lays out a lower-abs focused routine as well as some useful tips to help increase the intensity and efficacy of your ab workout.
Learn more about Kickingerโs checklist of what to do to turn your two- or four-pack into a ripped six-pack.
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