How can I get the bottom of my stomach tight and toned?

Question

My body fat percentage is about 14% and my stomach is pretty much flat but at the bottom it just sticks out a little.

Answer 1

The first important note is that you don't want to damage your back. When i first went to the gym i would do 200 sit ups on a roman chair (which is a declined bench) and i thought i was awesome. After about a month i had a bit of a 6 pack but i could barely bend over or stand up straight. Your abs are muscles so work them like the rest, for example to get big biceps you do 3 sets or 10 bicep curls you don't go and do 100 curls in a row cause it is not effective. So i got a personal trainer and we now do the following.

On the edge of your bed lean back with your feet off the bed and your back on it, and raise yourself off the bed a bit and bring your knees towards you. Your abdominal muscles are used here to balance you and stop you falling off the bed, while your obliques are also being used.

On the ground sit on a pillow so your tail bone wont hurt, and put your toes under the edge of your bed to keep you down. And just do about 10-15 sit ups/crunches but do them really slow. Instead of doing 200 if you do them slow your back wont hurt and it will be doing the same thing. When reaching the lower part of the extension (nearly laying flat on the ground) hold the position and you will really feel your muscles work. (my whole body shakes and it is good for the abdominals as they are holding you up). This will only do abdominals not obliques, but will create a visible line/area between the bas and obliques.

The best thing for abs however is as follows: At most gyms there will be a bar at about your height maybe a bit taller (it might be a chin up bar or handles etc), of course you can always use monkey bars in a park as well. What you want to do is grab the bar and just dangle off. Your feet should be off the ground and sort of just hold yourself up (this will also be good for your arms) now slowly raise your knees towards your chest and then slowly let them back down and repeat. You can also raise your entire legs so that they are in line with your pelvis (so you are in a sort of L shape) however this will really hurt and is probably a bit advanced. This is good for you abdominals for the following reasons: You are holding yourself up off the ground using your arms and by raising your knees your abdominals are keeping your body from swinging and they are tense. Lifting your knees then really tenses the abdominals and releasing them back so that you are dangling extends them fully. This also works the obliques.

I also recently started laying with my legs towards one side and doing sit ups. This does your (side abs) obliques but you just cant lift yourself up as high. Also while laying down flat on your back keep your legs straight and raise them (bend at the hips) until they are vertical. This will give you that nice line down the sides of your abs once again 9working the obliques)

I was fit before starting this (low fat percentage) and did three sets of 12 reps of each exercise on a monday, wednesday and friday. Saturday morning i had visible abs and now i continue to do this. diet is very important and you have to pretty much have no fat on you.

Answer 2

You are not working your core/lower abdominal muscles properly. You may be doing leg lifts and reverse crunches but sloppy form warrants little results and can actually work upper abdomen. When trying to work lower abs you must keep your stomach flexed by breathing in. It is rather difficult to explain but you need to suck in your stomach and flex. You can look for exercises to do online but remember, control and precision beat numbers. Take it slow and easy and remember to flex.  

Answer 3

Here is a site:

http://www.thinner-healthier-you.com/six...