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How to make "the lower part" of my abs pop out mor

Posted: Sun Jul 11, 2010 11:48 pm
by jukappa
Ok so this has been bothering me for a while and I guess now is a good time to ask someone for advice.

I understand that the abs are one complete muscle and that upper and lower abs can't really be trained seperatly. But how the heck do I get my lower abs to create that V crease, like this guy has...

http://tipdeck.com/wp-content/uploads/2 ... ickly2.jpg

The rest of my abs are pretty well toned but as it goes lower the ripples of my abs disappear and it just looks flat. Even my friends who aren't really tone seem to have more of a crease than I do. Blame it on genetics or something but theres gotta be something I can do to help it out right?

Posted: Mon Jul 12, 2010 2:16 am
by ApolytonGP
1. Lose weight.

2. Work your obliques with bicycles, chops, sideways crunches, etc.

3. Lose weight!

Posted: Mon Jul 12, 2010 8:54 am
by nygmen
ApolytonGP wrote:1. Lose weight.

2. Work your obliques with bicycles, chops, sideways crunches, etc.

3. Lose weight!
Over simplification at it's best.

I don't care what your bodyfat level is. If you aren't carrying an appreciable amount of muscle mass all over your body, your abs will never look like that picture at any bodyfat.

You have to have muscle in order to cut down and look like you have muscle.

I will also add, the same person will look leaner with more muscle mass if the BF% stays constant. (Which means they gained fat with their muscle.) A 6'0" dude at 270 and 22-25% is going to look like a beast of a man, while the same guy at 200 and 22-25% is going to look like an untrained slob.

So... To get those abs, first build a solid base of muscle, then diet down to sub 10% BF levels.

Posted: Mon Jul 12, 2010 10:17 am
by IceDane
Is no one going to point out the fact that all pictures like that are almost definitely photoshopped to various degrees?

Posted: Mon Jul 12, 2010 12:33 pm
by frogbyte
I suspect there's a genetic component to that specific look. Just like some people have abs in a perfect grid and some have offset tendon/fascia.

Posted: Mon Jul 12, 2010 12:38 pm
by frigginwizard
nygmen wrote: A 6'0" dude at 270 and 22-25% is going to look like a beast of a man, while the same guy at 200 and 22-25% is going to look like an untrained slob.
haha, I like to think of it as "Im the kind of fat guy you ask to move your fridge, not the kind you forklift out of his house"

Posted: Mon Jul 12, 2010 1:00 pm
by jukappa
Thanks for the replies, but I'm not sure if you guys know exactly what I'm asking. first photo was just an over the top example so you could see what I mean btw.

Like I stated before I have abs, and honestly I feel they are damn good abs! My body fat is between 6-7% and I've gained 19 pounds since I first started lifting which sounds pretty appreciable if it's not, damn...

Regardless my actual issue isn't about making my abs show but having the transition from abs to the hip flexors more prominent. The crease that shows they are two different muscles aren't as obvious on me.

So basically I'm not asking how to get ab muscles, but how to get that definition thats shows where the abs/obliques end and the legs start like that dude in the picture (photo shopped or not).

I agree that obliques should prolly be trained more as I usually dont hit those as hard as I should, but what about the hip flexor? Would making my hip flexors more cut and solid make the definition more prominent between the two?

Posted: Mon Jul 12, 2010 1:05 pm
by stuward
The only way to increase definition is to reduce body fat and that has to be done all over at once.

By the way, It's called Apollo's Belt.

Posted: Mon Jul 12, 2010 2:02 pm
by NightFaLL
And it's also genetic to a degree, some people don't have it to the point that it's aesthetically pleasing, no matter how low they get their body fat.

You could also try making your quads bigger, as that'd cause more separation.

Posted: Mon Jul 12, 2010 2:38 pm
by robertscott
always wondered what that bit was called. I'd do some barbell rollouts, seem to hit much more than just the abs

Posted: Mon Jul 12, 2010 2:39 pm
by robertscott
frogbyte wrote:I suspect there's a genetic component to that specific look. Just like some people have abs in a perfect grid and some have offset tendon/fascia.
I reckon that's right on the money, I've got a decent "Apollo's belt" but there's not much separation between the bottom 4 of my abs. Just my cross to bear.

Posted: Mon Jul 12, 2010 2:47 pm
by frogbyte
I as well actually started getting quite a strong line there over the last 6 months, and I have no particularly visible abs - still a spare tire.

I suspect my inguinal ligament is just relatively tightly coupled to the skin there.

Posted: Mon Jul 12, 2010 3:46 pm
by Ricky
Everyone has a different distribution of bodyfat so you may not get down to that look without doing some serious dieting. That said, it's *not necessarily healthy* for everyone to look that way. A little bit of fat is healthy and if you're around 6-7% that is very good.

A lot of guys gain more fat around the lower belly and that can hide the lower abs pretty easily. My guess is you are one of those people. Keep your bodyfat low and work on abs but I don't think you're going to find any miraculous way to change your fat distribution to make them more prominent at your current bodyfat level.

Posted: Mon Jul 12, 2010 4:01 pm
by ApolytonGP
some pictures would help...

Posted: Mon Jul 12, 2010 4:17 pm
by frogbyte
6% is super low, though. I mean, if you're really at 6% and there's no line now, it's hard to imagine it'd be a big prominent line even at 0%.

I think bulking your quads as NightFaLL mentioned is probably more likely to get more of that look. Also bulking your abs would help too I'd think.