Simple Lower Abs Manual

Size: px

Start display at page:

Download "Simple Lower Abs Manual"

Roxanne Melton
6 years ago
Views:

1 Simple Lower Abs Manual - Building Shredded Lower Abs - By Brendan Meyers, Ex. Phys. FAU

Dear Member, I hope you enjoy this efficient Manual brought to you by BCut. I have no doubt it will help you achieve your personal fitness goals.

Best, Brendan Brendan Meyers, Exercise Physiology FAU Creator, BCutBody Disclaimer & Copyright This book is not intended as a substitute for the medical advice of physicians.

The information provided in this book is designed to provide helpful information on the subjects discussed.

2 Dear Member, I hope you enjoy this efficient Manual brought to you by BCut. I have no doubt it will help you achieve your personal fitness goals. You deserve a lean, strong, and fit body, my reasoning behind developing such a manual. Best, Brendan Brendan Meyers, Exercise Physiology FAU Creator, BCutBody Disclaimer & Copyright This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application, or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change by Born Motivated LLC All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed Attention: Permission Coordinator, at the address below. Born Motivated LLC West Palm Beach, Florida, United States of America

MUSCLES YOU CAN SEE Rectus Abdominis This is the six pack or eight pack ; the muscle group that turns heads, of both interested ladies and envious guys.

3 Hello there! Welcome to my Simple Lower Abs Manual, where I am going to help you build those lower abdominal muscles that never seem to want to grow! Before we get started, I want you to understand the anatomy of the abdominal area so that we can build those abs much more efficiently let s get started! MUSCLES YOU CAN SEE Rectus Abdominis This is the six pack or eight pack ; the muscle group that turns heads, of both interested ladies and envious guys. The rectus abdominis originates at the bottom of the sternum and inserts at the pelvis and is responsible for flexion at the lumbar spine. It's important to keep in mind that when we talk about training the upper and lower abs, it's all part of the same muscle group. External Obliques The external obliques run diagonally down the sides of your body, between your rectus abdominis and lats. They're the muscles that give the side of the torso a shredded look. The function of the external obliques is rotation, meaning as you twist the body from side to side your external obliques are the muscles responsible for that movement. You can see how much we use these muscles in everyday life, therefore variety is important to see defining results.

MUSCLES YOU CAN T SEE Transverse Abdominis The transverse abdominis lies directly below the rectus abdominis and while it's invisible to the eye, training it will pay off big dividends for those

Having control of your transverse abdominis can make a marked difference in the overall performance output within all of your training.

Internal Obliques Lying below the external obliques are the internal obliques which, while not visible without a scalpel (ouch), serve a similar purpose to the external obliques.

4 MUSCLES YOU CAN T SEE Transverse Abdominis The transverse abdominis lies directly below the rectus abdominis and while it's invisible to the eye, training it will pay off big dividends for those looking for a slimmer waistline. Think of this muscle as a girdle that covers the front of your lower torso. Having control of your transverse abdominis can make a marked difference in the overall performance output within all of your training. The most important thing to remember about the transverse abdominis is that it is responsible for stabilizing movements and can attribute a lot to the definition of the lower two abs. Internal Obliques Lying below the external obliques are the internal obliques which, while not visible without a scalpel (ouch), serve a similar purpose to the external obliques. They actually run in the opposite direction of the externals to provide a powerful set of torso muscles that can torque the body left and right with great force and precision. There isn't a sport, from hockey to baseball to golf, that doesn't employ the internal obliques extensively. Remember, if you want to define those lower two ab muscles within your rectus abdominis then you are going to want to build up the Internal Obliques as well. Summary

5 Now that you understand the complete anatomy of your abdominal muscles, you can understand how important it is to not only work your rectus abdominis, but the three other muscles as well! Actually, the stronger your transverse and external/internal obliques are, the stronger, more powerful, and shredded your lower abs will be! Think of it like this if you were an individual looking to build a big chest, but never wanted to work out your deltoids or triceps, it would take a lot longer to grow that chest! All of these muscles are what we call in the physiology world synergistic. This means they assist a primary mover (the chest in this case) so that power output can be at its peak throughout each and every exercise involving the chest. What to take from this short kinesiology lesson? Work your WHOLE core to see MAXIMUM results within your lower abdominals!

6 The Steps towards Shredded Lower Abs! 1. Diet. Don t need to workout - I placed a period directly after that word diet because if you do so correctly you will be able to see those lower 2 abs in no time! As a matter a fact, if you ate the right foods and consumed the correct caloric intake necessary to lose weight/fat, ab workouts wouldn t even be needed to see these lower abs. Yes, I said it you do not even need to work your abs to be able to see them. EVERYONE has been given a set of rectus abdominis, so everyone technically already has them (I do advise to train your abdominals for performance and efficiency reasons). Remove the crap! - The main thing you have to focus on is removing nasty foods from your diet. I won t even go into caloric deficit or anything like that, I am going to make this short and sweet STOP putting crappy foods and drinks into your body. If results is really what you want then you need to eliminate the sugary drinks, pastas, dressings, cheeses, fried foods, processed foods, fast foods, fatty meats, and much more. Focus on eating a lot of vegetables, fruits, sweet potatoes, and grilled chicken/fish! And might I add - If you are a vegan/vegetarian, you may even see results a bit quicker. 2. Variation of Exercise New Exercises - Different exercises to make your abs work harder is extremely important. If you really want to see a huge difference in those lower abs, then you need to invest time into studying new techniques to target that specific area. I will give you variations at the bottom of this document to help out. 3. Intensity No rest! - The abdominal muscles are consistently being worked throughout the day. Whether you are 800 lbs. or 80 lbs., when you get up from a chair, walk, get out of bed, or do anything

7 that involves walking and moving the trunk in different ways, the abs will be used. That is why no rest is SO IMPORTANT between bodyweight abdominal exercises. No rest will increase the intensity and force the abdominal muscles to work that much harder! Heavy Resistance Just like building size when going to the gym, using weights to develop those 4. Frequency lower abs is a huge bonus. If you don t want to only do bodyweight, take a weight and use it as your resistance throughout all of your ab exercises thank me later. How many days per week? This is the #1 question I am always asked and I will be short and sweet again if you want those lower abs then you need to train them 4-5 days per week! Remember, just like any other muscle group you need to have light, moderate, and high intensity training days.

8 A Few Exercises You Should Be Doing As I stated above, variation of exercise is EXTREMELY important for building your lower abs. One problem with targeting the lower abs is that the hip flexor muscles seem to take a lot of the work from most exercises. To target those lower abs you need to think of your legs as the resistance. The further away they are from your body, the more your lower abs of the rectus abdominis will have to work. Allow me to provide you with some examples to help you along the way (I will provide links so that you can visually see the exercises that will work your core the most). Shifters, Pulsators, and Rockers ( These exercises are great because of the constant contraction by the rectus abdominis with the legs fully extended causing a higher intensity of exercise! Shifters should be done with an average of 3 each way, Pulsators should be 40 or more at a time, and finally Rockers will average around 20 reps. Flutter Kicks 4:15 ( Flutter kicks are great because of the constant eccentric and concentration contraction of those lower abs while having to stabilize in an isometric fashion at that six inch level. You should concentrate on doing flutter kicks for 30 seconds straight, increase or decrease the duration according to your fitness level. Cross-over Leg Lifts 3:34 ( This is one of my favorite ab exercises because of the added resistance and focus on one side of the rectus abdominis. Go ahead try it with about 15 repetitions each side and let me know how you feel!

9 Bent Leg-lifts 4:27 ( This is the final exercise you should be incorporating into your training for those lower abs to show! This exercise is great because of the stress it takes off of the hip flexors. 30 repetitions should be performed, slow and controlled! All in all, you should have received enough information in this manual to get those lower abs showing. The piece of information that has not been mentioned in this document is the genetic makeup of the body. This means every human is different, some may be able to shred down to an 8-pack, others might only be able to see a 6-pack, and yes you guessed it, a select amount of individuals may only be able to SEE a 4-pack. Again, this is due to the genetic makeup of the individual not a problem with the type of training engaged. It needs to be understood - some torsos are much longer, others are very short. This is attributed to how the abdominal muscles will appear on the human body. With that being said everyone can build a nice set of abs, you just need to be lean and train the proper way! So enough of me talking, go ahead and get start with your ab workouts, you should finally start seeing results!

Nothing in this guide is intended to replace common sense, legal, medical, or other professional advice, and it is meant to inform the reader.

Nothing in this guide is intended to replace common sense, legal, medical, or other professional advice, and it is meant to inform the reader. TERMS & CONDITIONS USE AT YOUR OWN RISK: Consult a physician before performing any exercises. It is your responsibility to evaluate your own medical and physical condition, and to determine whether to