Lower ab exercises/or lower bf

[Sim882]

To get my lower abs better (I can see beginnings of 8 pack if I run; my attached photo is same as avatar), is this mainly a problem of too much fat or do I not have enough muscle down there.

I do very few stomach exercises - actually none until a week or 2 ago - and realize that maybe I need to workout on building my lower abs. My routine has been almost exclusively front/back squats; deadlifts; bench; dips; chins, pull ups; barbel rows, with little or no direct shoulder, ab, or arm work. But I have now decided to properly work abs, and will at end of my cutting, properly work arms and shoulder too (just find accessory exercises boring)

 

[fortunatesun]

Hard to target lower abs specifically... Genetics is a major factor.

Hanging leg raises are about as good as any.
When you hold a medicine ball between your knees you lower your center of gravity. Doing cruches or similar type exercises this way will put more stress on lower abs.
Ask AAP in his Muscle Building thread. He probably knows if anyone does.

 

[Sim882]

Thanks.

A part of me is hoping that because I have never really worked the abs, I will experience "newby" gains even while cutting, and have the potential to increase my ab muscles (although I realise that compound movements and front squats in particular work them, and they are more or less in proportion with rest of my body)

 

[Scotsman]

Probably not fat in your case since you look pretty lean. You may be holding some water there though. Most of abs is uncovering them, although it's always good to work them out too.

Cheers,
Scotsman

 

[NJL52]

Non plat pic?

 

[Sim882]

How does one do a non-plat pic?

 

[Faizakafez]

Lying leg raises work good..

 

[NJL52]

Lying leg raises work good..

Just a note, since ALOT of people don't do leg raises right. Funny how many people you find at a gym that raise their legs to a 90 degree angle and think they are doing something.

Raising your leg doesn't work your abs. Leg raises work your legs. What works your abs is pulling your knees to your chest as if you were trying to curl up into a ball. Your abs work your torso, so when your spine curls you are getting an ab work.