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| How To Build Abs The main function of your abdominal muscles is to support your spine. They contract to keep your spine neutral when you stand, move, Squat, Deadlift, etc. The heavier the weight you lift, the harder your abs must work to keep your spine neutral. This triggers your ab muscles to grow. |
Your abs may not be visible if a layer of fat covers them. Most guys need to lower their body-fat to 10% before they can see their abs. Endless situps and crunches does not burn fat locally. You have to lower your overall body-fat to see your abs. You do this mostly by improving your nutrition.
But a low body-fat is useless if you don’t have abs to show for in the first place. You have to build your ab muscles first. Better, lifting heavy can make your abs so strong and muscular, that they stick out more. They can then be visible even though you have more than 10% body-fat, like in my case.
Keep in mind that there is no such thing as lower abs. Your lower and upper abs contract as a whole. If your lower abs are bulging out, it’s either just fat or you have bad posture – standing with excess arch aka hyper-lordosis, usually from sitting too much. Learn to stand properly.
Extra ab exercises aren’t necessary. But if you want to add some, do hanging knee raises and prone bridges. Add one to each workout. Two sets of eight on the former. Sets of 30-60sec for the latter.
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