[jnbfive]

I was trying to look some stuff up online so as not to waste anyone's time, but I came up empty. My lower abs are lacking in terms of definition. All in all, I think the only reason I still have what fat I do around 'em is because I really don't work them when ab day rolls around. So anyone know of any good exercises that isolate and work the lower abs? Something to kill 'em would be great.

[ZackKnight]

every sort of crunch works, leg lifts, etc..

any ab exercise really.

definition comes from a mixture of training and diet. work on diet and see what happens

[Blitzkrieg]

I like Hanging Leg Raises.

[jnbfive]

I think my diet's in pretty decent shape if I say so myself (then again, I really have no clue).
Protein is the highest of my nutrient intake by far, and like I said in my other about fat, I try to keep that to an extreme minimum when possible (except for today when I had to have a meal in bar form which held a decent amount of fat).
Would swiss ball exercise work? Like swiss ball pull in's? I think I've seen some of those exercises posted in Men's Health before and on about.com.

[ZackKnight]

do "rowers"

basically balance on a bench and pretend ur rowing a boat sorta but work ur abs. it works amazing

if u don't understand it, do a search for ab exercises somewhere and u'll find it. it's popular

[KM]

You seem lean by looking at your avatar.

Excess protein can be converted to glucose through gluceogenesis or become stored as adipose tissue, however this is generally an issue if your body is deprived of other fuel sources, besides protein. Why lower fat? Limiting all fats isn't always a plus, depending on goals.

Focus on global and local movements for the core, not just crunches, leg raises, etc. Implement torso-stabilizing techniques involving the local core stabilizers, lumbar.

If you're really tuned in on developing a strong core, do many of your dumbbell movements on the swiss ball or bosu ball. DB Presses, crunches, overhead presses, etc.

[jnbfive]

Originally Posted by ZackKnight

do "rowers"

basically balance on a bench and pretend ur rowing a boat sorta but work ur abs. it works amazing

if u don't understand it, do a search for ab exercises somewhere and u'll find it. it's popular

I'll try to see what I can find on those. I did a quick search but didn't really come up with anything. I'll keep looking in the morning.

[jnbfive]

Originally Posted by KM

You seem lean by looking at your avatar.

Excess protein can be converted to glucose through gluceogenesis or become stored as adipose tissue, however this is generally an issue if your body is deprived of other fuel sources, besides protein. Why lower fat? Limiting all fats isn't always a plus, depending on goals.

Focus on global and local movements for the core, not just crunches, leg raises, etc. Implement torso-stabilizing techniques involving the local core stabilizers, lumbar.

If you're really tuned in on developing a strong core, do many of your dumbbell movements on the swiss ball or bosu ball. DB Presses, crunches, overhead presses, etc.

Thanks for the lean comment, I appreciate it. And could you elaborate for me on the excess protein and lowering fat. I know you know a lot about nutrition just by some of your posts that I've read before, its just I don't understand what your saying.

[KM]

Appreciate it. Here, lemme break it down the best I can...

I'll try it in a simplified manner, gluconeogenesis is the process of synthesizing (forming, developing) of glucose from non carb sources. Now, our bodies use glycogen as the primary fuel source for the muscles (eg: muscle glycogen). As our body is depleted, or begins to deplete existing glycogen stores, or body will begin to go into gluconeogenesis to reach energy (ATP) output or demands. To do this proteins will then be broken down as glucose for this process to start, as well as glycerol derived from free fatty acids. Thus, why existing protein will be converted. It seems in documentation, this process is thought to be a reverse of glycolysis, but not exactly.

Second time typing that, clicked a button and got deleted. I hope I covered it simply and correctly.

Fats are used as hormonal aid, specifically monounsaturates. Away from high carb meals, it's genuinely a must depending on certain goals. Secondly, it's the bodies use of fuel for low intensity exercise, activities. Which also depends on activity level and exercise regime.

Again, specifics are needed to determine whether the above can occur. Cutting or bulking (diet), cardio style, intensity, volume, etc. of exercise.

[under construction]

Originally Posted by ZackKnight

do "rowers"

basically balance on a bench and pretend ur rowing a boat sorta but work ur abs. it works amazing

if u don't understand it, do a search for ab exercises somewhere and u'll find it. it's popular

I believe these are allso called seated tucks

[gym_addict]

i super set between hanging leg raises and cable crunches doin 15 hanging leg raisesthen 40 cable crunches repeated 3 times then blast out 60 on the incline crunches twice a week

[jnbfive]

Originally Posted by KM

Appreciate it. Here, lemme break it down the best I can...

I'll try it in a simplified manner, gluconeogenesis is the process of synthesizing (forming, developing) of glucose from non carb sources. Now, our bodies use glycogen as the primary fuel source for the muscles (eg: muscle glycogen). As our body is depleted, or begins to deplete existing glycogen stores, or body will begin to go into gluconeogenesis to reach energy (ATP) output or demands. To do this proteins will then be broken down as glucose for this process to start, as well as glycerol derived from free fatty acids. Thus, why existing protein will be converted. It seems in documentation, this process is thought to be a reverse of glycolysis, but not exactly.

Second time typing that, clicked a button and got deleted. I hope I covered it simply and correctly.

Fats are used as hormonal aid, specifically monounsaturates. Away from high carb meals, it's genuinely a must depending on certain goals. Secondly, it's the bodies use of fuel for low intensity exercise, activities. Which also depends on activity level and exercise regime.

Again, specifics are needed to determine whether the above can occur. Cutting or bulking (diet), cardio style, intensity, volume, etc. of exercise.

Alright, relating this to your first post, it makes a lot more sense to me, I think. So what you're saying is that when the body is depleted of other fuel sources, protein will be converted to still power the body.(?) Therefore, high protein for muscle development should be coupled with the correct amounts of carbs and fat to ensure that those are being used for energy whilst the protein is being used for growth.(?)