I am having a tough time building up my abs...I have what I refer to as "the hole" where my upper abs should be!! I train with weighted exercises, non-weighted...nothing has seemed to work. And my lower abs...i cannot get them to flatten out..it's like my lower abdomen protrudes....HELP

How often do you train your abs? I train mine at least 3 times a week doing approximately 15 mins of continuous varied exercises. I also do them on my 45 min drives to work....contracting them and performing vacuums/abdominal hollowing.

what are vacuums/abdominal hollowing? I do them 2-3 times per week with variety of exercises....weighted situps, cable crunches, hanging leg raises, lying leg raises, crunches, planks, etc. I also incorporate different ab exercises within my workouts.

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vacuums/abdominal hollowing

I believe she's referring to sucking in the tummy and holding.

That reminds me, FLEX! The ab muscles are just like any other part of the body that will require attention. Flex and hold.

thanks

Yes, vacuums are basically sucking in the tummy while contracting the abdominal muscles...this focus on the deeper muscles, which are just as important.

Looks like you are doing a variety of exercises...how many reps and sets do you shoot for? Abs are somewhat of genetic predisposition and although you can add size to them, you can't exactly reform them...so some people have 4 packs and some have 6...and some have kegs You must be rather lean in order to see how well developed your abs really are as well.

I agree with the posts above. Genetics play a huge role with visual abs. Also low bodyfat levels. I never train abs. The only "training" I do for them is what Frank mentioned. FLEX. This is usually done during my posing practice with the ab/thigh pose starting at 8 weeks out.

However, there are exercises which incorporate the core and have a direct impact on the abdominals. Any movements where your glutes are moving thru space will affect the abs. Dips, deadlifts, front squats, overhead squats (great for the abs), standing push/military press, chinups/pullups. I remember a time where my best abdominal development came during a training phase where I alternated weighted dips with weighted chinups. Boy, were my abs getting sore. I actually thought I was doing something wrong! lol. As it turned out, my abs benefited tremendously. Good luck!

I think I may have also been suffering from "flat abs" syndrome from a low carb diet for a long time period. Even when my bf was low for competition...my abs just weren't there! I'm trying to engage my core more when I train, walk, etc.

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Yes, vacuums are basically sucking in the tummy while contracting the abdominal muscles...this focus on the deeper muscles, which are just as important.

That hurts more than situps with 70 lbs!

im with aram. they only time i may train my abs if i am on restricted calorie diet. remember abdominal muscle will grow in size if youre are in a surplus of calories same as any other muscle. i have very thick ( too much for me) rectus abdominus muscles from doing too much heavy abs when i was not in the know.... but thats just me

I am busting my a$$ to build up my abs...SO hard!!!! I have what I refer to as a "hole" for my upper abs. I've been getting much stronger...am able to do situps with a 35lb DB and hanging raises with a 30 sec hang to start followed by 15 hanging raises. What is comes down to in the end is how low BF is...plenty if people have a six-pack that is hiding under a keg! haha