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Anonymous
Hello there /fit/, first time on here, didn't actually realize 4chan had a fitness board.

Anyway, I've been concentrating on my health for about 3 months now, and I've had some decent results. At first it was just dieting, but then I started some running, and now I'm running a little over 4 miles daily (working on pushing that up) as well as some basic (pushups, crunches, etc.)

Anyway, even though I've had some decent results (lost 35 pounds, now 160 pounds at 6'1") but my main problem is lower abdomen. I've been doing leg lifts, reverse sit-ups and what I think is called the bridge (supporting yourself on your elbows and legs in push-up position for 4 mins, no idea if there's a real name for this), but still kinda flabby. Any /fit/-fags out there know some good exercises to firm up your lower abs?

Pic kinda unrelated, but still awesome.
>> Theodore Roosevelt !!J8LZ2zthmwi
*sigh
>> Anonymous
Ok, just so you don't get eaten by trolls, here's some advice first and foremost. You may or may not know this already, but it's better to be safe than sorry.

First of all, never mention anything that has to do with spot reduction, targeting certain areas, or "toning" in general because none of those terms exist; they're myths. Second, don't try to ask how to work a "lower" or "upper" part of a muscle, because in reality it is all one muscle and you cannot work specific parts (the most common mistake people make with this is that they want to work their "lower" or "upper" abs. You cannot, because the abs are one muscle).

Now in terms of exercises, one of the popular routines is the stronglifts program, which there are plenty of variations for (Bill Starr's is the original, if you wanted to look into that). They focus on compound lifts such as squats, deadlifts and bench press. That, coupled with something like HIIT (interval training, basically you sprint for a period of time, then jog, then sprint, etc. for usually 5-10 minutes). Don't worry about trying to "firm" up your abs, it will come in time if you have the right regimen.

TL;DR Start doing SQUATZ
>> Anonymous
To work on the lower ab muscles themselves, lay flat, place hands on opposite shoulders and lift yourself to a 45 degree angle. Slowly, or the hip flexors do all the work. Hold that as long as you can. That'll help. There are others, but I'm lazy.
>> Anonymous
160 at 6'1? I hope thats all muscle bud, because thats skinny as shit.
>> Anonymous
>>354955

I couldn't imagine being 160 at 6'1... I was 180 at that weight and I looked trim. You must be a lanky SOB
>> Anonymous
>>355093

I mean height..
>> Anonymous
OP here, just returned. Surprisingly, am not lanky at all. May change though, as the flab is apparently loose skin or something according to the guy I lift with, so that may just tighten up with time. Then again, I have no idea how that shit works. Anyway, guess I'll add squats and the 45 degree thing to the daily workout.