Stomach sticking out?

[Tim_14]

Hey,

I have a six pack but how come especially in my lower abs (goes down to my baldder) my stomach stick out?

Its hard to explain, the first abs in the 8 pack are tight, the second row start the sticking out and from then on it sticks out continuing down to my lower abs, past them and to my groin. Now i am 100% sure its not a bf thing because i cant grab off anything there, it just sticks out alot of the time and i cant get rid of it

I have a nice V in my lower abs, that could be the problem? can i fix it? Actually a good way to explain the sticking out in the lower abs is its like having an enormously full bladder.

Any input woul be great, thanx :

[.V.]

Since the abs are generally trained as one unit - the rectus abdominus (6 pack) tries to do most of the work. The transverse abdominus (bottom part) is harder to work. If this muscle is weak, it gives the appearance of sticking out.

To strengthen it you can try leg raises, static leg holds, keep doing crunches but add weight (especially behind your head) - and while you are in the crunched position, hold it for a slow count of 5 seconds. Eventually you will be able to feel which part of the abdomen is doing the work and make the tranverse muscle do the holding - even I can do this and when I started out, I couldn't even do a single crunch.

Another thing that some people say really helps with this is doing stomach vacuums. Remember the photos of the old time bodybuilders with the really exagerated pose with the stomach sucked WAY in? That's the vacuum.

[Tim_14]

Thanx.

What you mean with old bodybuilders thats what their stomach looks like becuse of the vacuum or are they doing the vacuum at that time?

[.V.]

Both

[Tim_14]

well them doing it at the time, didnt they realise that its totally disgusting, all their ribs stick out.

[heavyliftn]

I have never heard before that if the lower abs were weak they sticked out more... I thought that if they sticked out more that would mean they were bigger and trained more (possibly genetics). Stomach vacuums will help you to get your stomach in tighter because it decreases the space between your organs by pushing them in tighter, to do a stomach vacuum exhale all of your air out then suck in your stomach and hold for 30 seconds. That is 1 rep, try to do around 10-15 reps once a week and you will get good results.

[Tim_14]

HOLY COW! 30 seconds, thats like impossible, i cant exhale all my air for more than 15 seconds.

[heavyliftn]

You gotta practice bro!

[Tim_14]

haha thanx

[heavyliftn]

Time yourself right now, do it as long as u can bear and tell me how long that is.

[Tim_14]

14 and a half seconds

[Pelon]

I can't hold a vacuum very long either. My technique is to completely expel all air and start with a solid vacuum. When I can no longer hold it, I take small sips of air that only cause slight muscle relaxation. When I use this technique, I can stress the muscle for quite awhile without relaxing.

[heavyliftn]

Originally Posted by Tim_14

14 and a half seconds

try to do 15 seconds for 20 or so reps, it will be tough at first but you will be able to get up to 30 seconds quickly.

[Rats!]

you don't have to hold your breath for the length of the vacuum. when you expel all your air you can feel the transverse flexing (it's the muscle underneath the 6-pack). so if you can keep that tight, you can still take breaths small enough to keep it from expanding, yet large enough to keep you alive.

[Justice]

^^ hahahahahah lmao.......true true