Finally some progress ... still need help

[cyrax_101]

So after months of intensive workouts, notching up the lifestyle to make it healthy and active, I can finally notice changes. A upper abs are starting to show (I know I know its lame, but I wanna think positive to keep me driving). Some issues though
1. Low abs and obliques. On days when I work out abs , I just do for lower abs and obliques now. Stuff like 'Flutter Kick Oblique Crunches' , 'Abdominal leg pull-ins' , 'Abdominal leg raises' . 30 mins cardio everyday after weights. Yet there seems no change in the lower abs and obliques. Any exercises which will be effective for lower abs and obliques and speed up the process? NOTE : I am in a small town where the gym does not have an exercise ball or a medicine ball. So please suggest anything keeping that info in mind
2. I would be working out different muscle groups on different days. Example :-
Day 1 - Shoulders
Day 2 - Back
Day 3 - Chest
Day 4 - Arms
Day 5 - Abs
Day 6 - legs
REST
I am not focusing on any muscle group. Despite that, there is not much progress in biceps and forearms. Chest is bulging out rather than going wide. Lats have become quite big. Should I change routine?
3. I have a problem with the thighs and buttocks. Too big for a man and for age. I work extra on the lateral deltoids to give the waistline illusion. But I want to reduce the size of the thighs and buttocks. I do leg press, squats, lying leg curls and lunges. 4 sets 10 reps each. Any suggestions on how to reduce the size ?

Thanks a lot.

[ultimatehlth]

Cut back on your carbohydrates. Add sprint training twice a week as part of your cardio work. Its best to separate resistance training from cardio by at least 4 hours for best muscle growth. Also, stop doing leg press and focus on dead lifts and squats.
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[krebberman]

I haven't check out the shapefit workout but as long as your sticking to a few things you should make solid progress.

1) Health diet - low fat, high protein ; easily the most important part

2) Proper ab exercise - just sit ups and cardio won't get you near as far as specifically targeting different regions of your abs ie obliques, upper, lower

3) Variety - Doin the same workouts every time at the gym will allow your abs to get used to those motions, it's much more effective to do a variety of exercises than the same ones every time into the gym.

[AZFitnessGuy]

ok lets change up the lower abs, how about some v ups, some floor bicycles, or if you hold the pull up bar and do leg raises, the last 2 abs are the hardest to develope, i dont have them year round usually only during the summer. You've come a long way so whatever you are doing sounds like it is working. And don't stop training the upper abs! Keep up with crunches etc. I like leg raises and bicycles for lower abs, you can also work in the dragon flag. As for obliques side crunches, dumbell oblique raises, two way side crunches etc.

good luck!
-Joe
personal trainer/firefighter
http://www.fitnessfromgroundzero.blogspot.com" onclick="window.open(this.href);return false;