I Have Small Ab Muscles, Any Advice?

[JUICESEEKER]

Ok, before you all flame me, this is my situation. I have a protruding stomach. I am trying to get it flat, but i also notice that i have another problem. I have small ab muscles. What can i do to increase the size of my ab muscles? Will gear help? Please be nice!

 

[Zyglamail]

There are likely 3 things at work here, one is genetics. Another is the internal muscles have been stretched due to large meals and lastly improperly training abs.

Obviously nothing you can do about genetics. There is an internal muscle wall that is less for structural support and more to hold your inards in place. This can be stretched by overeating. To exercise that group of muscles start to suck your stomach in while sitting around and it will help somewhat.

For the outer abs you need to work them like you do any other muscle. Far to often people do sets and sets with dozens of reps per set and wonder why they dont get stringer abs or thicker abs. Yet these same people will work other muscles for 10 reps tops with high weights. Abs arent any different and should be worked with high intensit for mid/low reps (ie 3-10 reps). Ideally these should be done in a fashion where the abs are isolated from the hip flexors or worked against the hip flexors so they grow at the same pace. Lastly, improper ab routines often build up hip flexor strength much more than ab strength and this leads to them pulling on the low back which can just accentuate the buldging belly.

 

[Doktor Bollix]

Deadlifts for abs