Lower abs

**slacker** · 03-13-2007, 12:23 PM

Hey guys i'm looking to expand my 4 pack into a six pack, lol. I got alittle piece of fat hanging around there, I'm around 173 - 175 lbs and around 8 - 9% body fat.

How much cardio do you guys reccommend, every second day hit the tred mill for 30 min?

**xlxBigSexyxlx** · 03-13-2007, 12:37 PM

6-7 days a week. 1 hour at 65% MHR.

With a clean cutting diet. Your 6 pack will be there in no time.

**slacker** · 03-13-2007, 01:55 PM

1 hour @ 65% MHR = max heart rate?

**xlxBigSexyxlx** · 03-13-2007, 02:36 PM

Originally Posted by slacker

1 hour @ 65% MHR = max heart rate?

correct. Most gym treadmills, bikes, etc. have what they call the fat burning zone, which is 65-70% MHR(max heart rate)

**slacker** · 03-13-2007, 03:15 PM

I'm 21, 175lbs 65 - 70% would be a heart rate of 140 - 150 would it not?

Oh and does cardio have to be done on a tredmill for best results or can i use a bike or eliptical?

**The Legend** · 03-13-2007, 03:28 PM

i love the bike but i do also some treadmill. im a hockey player i swear and live by the bike. works for me.

**slacker** · 03-13-2007, 05:06 PM

ya i played 12 years of it, i hate running but i dont mind the bike. I'm going for a city police officer so i know the tredmill would benifit me later on but i think i will stick with the bike. How long you go for on the bike?

**K.Biz** · 03-13-2007, 05:55 PM

any type of cardio at 65-70 MHR. also do situps on the yogaballs. you will feel the lower ab burn like crazy

**slacker** · 03-13-2007, 09:13 PM

thanks for the info.

***Doc.Sust*** · 03-14-2007, 07:15 PM

Originally Posted by slacker

Hey guys i'm looking to expand my 4 pack into a six pack, lol. I got alittle piece of fat hanging around there, I'm around 173 - 175 lbs and around 8 - 9% body fat.

How much cardio do you guys reccommend, every second day hit the tred mill for 30 min?

varoius crunches and cardio will do the trick as well as a clean diet

**Thin Ice** · 03-14-2007, 07:19 PM

This isn't about cardio, but I recently stumbled upon what I believe to be the best abdominal exercise. I tried sit-ups and leg lifts (laying down) and never really felt as though I was getting anything out of it. Here's what I finally ended up doing:

I held myself on a chip-up bar and, with a 10 pound ankle weight on each leg (20 lbs.) I lifted my knees as close to my chest as possible (My knees didn't get anywhere near my chest, of course, but that's what you have to shoot for), trying to hunch as much as possible. I did 5 sets to exhaustion with about 2 minutes between sets, lifting as fast as possible and focusing on the negative all the way down to get both the fast-twitch and slow-twitch muscle fibers.

My entire abdominal region felt unbelievably sore the next couple of days, meaning that I didn't even have to do that much to get a decent ab workout. A variant you might also try is to twist your hips one way, then the other, alternating every other lift, to get the obliques. The trouble is that everyone wants good abs, but they're seldom used in functional lifting, which makes them hard to work. I hope the exercise I came up with works for you and anyone else who reads this.