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Xochi · Joined: 03 Jan 2007 Posts: 21

I'm rather happy with my current weight. I've lost another 13lbs since Christmas so I'm actually 2 under my goal ^_^ Anyways. I'm working on my abs at the moment. I have got some real definition in my upper abdominal area. And the lower abs are really starting to shape up and are firm. My obliques (inner and outer) are very well toned now, I'm having problems with the mid-ab area, around the navel area. For some reason I'm obviously not targeting them. Can anyone give me a good few exercises to work those. I'd like for all of my abdominal muscles to look similar. Thank You!

SarahPT · Joined: 09 Sep 2006 Posts: 603 Location: Western Maine

By having problems with them I assume you mean you are not seeing definition? That doesn't actually have much to do with working them. There is a saying that abs are made in the kitchen. We see definition in our abs by reducing body fat, not from working them. That doesn't mean that working them is pointless. A strong mid section is excellent and it can prevent injuries to the back.

The rectus abdominus is a very difficult muscle to change the shape of because it is a long muscle. It is all connected, so when you are working the abs you really are hitting all of the abdominal muscle, not just upper, lower etc. It's a myth that certain exercises target certain parts of the abs.

Sounds like you are just holding on to a little extra fat in that one area. Reducing body fat would help them show through more. To me it actually sounds like you're quite lean already.

Sarah

Xochi · Joined: 03 Jan 2007 Posts: 21

Xochi · Joined: 03 Jan 2007 Posts: 21

Oh and I'm about 141, (down from 218 last year) and 16% body fat (down from 39%). Should I go lower?

swanso5 · Posted: Tue Feb 13, 2007 5:11 am Post subject:

try building the bas up if that's what yuor after using 8 - 12 reps like every other muscle but you will still need to get to 10% or so if you want them to show

caden0925 · Joined: 06 Mar 2007 Posts: 36 Location: Denver, Colorado

If you really want your abs to show the best thing to do is lose more fat.
If you lose enough stomach fat you should be able to see your abs.
16% is too much to see your abs well. I'm at 12% bf now and I can't see mine too well. I suggest you try to get down to 10%.

If you're 141 with 16% body fat.
141 * .16 = 22.56
So you have a bout 22 pounds of fat. If I were you i'd try to lose about 10 - 15 more pounds which would put you at around 7 - 12 % body fat.

xBrawlerx · Joined: 18 Mar 2007 Posts: 15

Xochi what kind of workouts were you doing to tone your abs. Just wondering cause I am in the toning process and any advice would help.

swanso5 · Posted: Thu Mar 22, 2007 6:40 am Post subject:

search "21st century core training"