I’d be a very rich man if I had a dollar for ever time that someone told me, “My upper abs are getting lean but I still have this pouch of fat on my lower abs.”

Unfortunately, this “upper then lower” fat loss progression is typical for the majority of people. This “lower ab bulge” happens for three totally different reasons. If you are going to achieve flat lower abs, all three reasons must be addressed.

The first reason the lower abs are not flat is simply due to excess body fat. Most people will lose fat on the upper portion of their abs first. Only when these individuals get very lean will they lose the abdominal fat around their belly button area. This excess belly fat problem is only lost by following a well-designed fat loss plan, such as the How To Get Ripped Abs program. This plan will include: high intensity cardio, metabolism-boosting resistance training, and proper nutrition.

The second reason the lower abs bulge out can be related to the position of the pelvis. If the pelvis is tilted too far anteriorly (forward) it will cause your lower back to “over arch” and push the lower part of your belly out. If you suffer from this pelvic position, your abs will bulge out, regardless of your body fat levels.
To fix this problem, you must perform corrective abdominal exercises and stretch your hip flexors. By incorporating this combination of exercises and stretches into your routine, you can rapidly re-set your pelvis and flatten your abs.

Below, I’ll describe an effective hip flexor stretch and several corrective ab exercises based on your current level of abdominal strength.

Hip Flexor Stretch- Get into the bottom position of a lunge with the back knee resting on the floor. Push your hips forward while maintaining an upright posture. Adjust the distance between your legs so that the shin on your front leg is in a vertical position. Hold for 30 seconds. Repeat on the other side. Repeat the entire process 3-4 times. Note: If you are not stretching on a soft surface (grass, mat, etc.), I suggest that you put a small mat underneath your knee.

Beginner Ab Exercise- Lie on your back. Bend your knees to 90 degrees and place your feet flat on the floor. With your palms down, place them under your lower back. Lift both legs off the floor until your knees are pointing directly to the ceiling. Roll your pelvis backward, thus creating slight pressure on your fingers. This is the starting position. Now lower both legs to the floor without arching your back and releasing any pressure off your hands. To progress, simply straighten your legs several degrees each workout until you are performing this exercise with straight legs.

Intermediate Ab Exercise- Lie on your back. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing your abdominal muscles, and raising your butt from the floor while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.

Advanced Ab Exercise- Lie on a decline bench. Flex both knees and hips to 90 degree angles. Bring knees directly toward your chest by flexing the abdominal muscles. Your butt will raise up from the bench. Be sure to maintain a constant knee angle. Return until hips and knees are again extended to 90 degree angles. To increase difficulty, increase the angle of the decline bench.

The third reason for lower belly distension is abdominal bloating, which can be caused by two different problems. The first is constipation. If you are constipated, be sure to increase your water intake and check you diet to see if you are getting enough dietary fiber (25-40 grams daily). If those things are already in check, consult with your physician to achieve optimal bowel functioning.

The second cause of the distention is eating foods to which you are reactive. When you eat foods that your body is sensitive to, your immune system will respond, which causes bloating in the abdominal area. If you suspect this to be your culprit, pay close attention to how you feel after eating each meal. Eliminate any foods that may cause you bloating, cramping, diarrhea or stomach discomfort.

If you are tired of failing to achieve that flat sexy stomach you desire, try this simple yet multi-faceted approach, and flatten your abs forever!




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When most trainees attempt to achieve six pack abs, they usually begin performing traditional ab exercises like crunches, leg raises, etc. While this makes perfect sense intuitively, these exercises do not give you the most bang for your buck. The problem is that these exercises attempt to isolate your abs at the exclusion of other muscle groups. This “isolation” does little to burn actual calories and thus does little to contribute to actual body fat reduction.

Instead, I prefer to perform exercises that train the abs while simultaneously working the rest of the body. In addition to carving out six pack abs, these particular exercises greatly increase your metabolic rate. Elevating your metabolic rate leads to greater fat loss, which is of the utmost importance when you want visible six pack abs.

You’re probably asking, “What are these little-known exercises?” Although there are many that I use personally and recommend, I will now share with you three of my favorites.

Here they are:

1. Med Ball Slams
   
   
2. Renegade Rows
   
   
3. Tuck Jumps
   
   

Med Ball Slams- While holding a medicine ball, stand with your feet slightly wider than shoulder width. Quickly bring medicine ball behind your head and forcefully throw ball to the ground as hard as possible. The motion should be somewhat like swinging an ax. Bend to catch the ball on the bounce and repeat. Note: I prefer to use a durable, non-bouncing medicine ball for this particular exercise.

Renegade Rows- Start in a push up position with your hands on two dumbbells or two kettlebells. Brace your body with your abs so that your hips do not sag. Next, slightly shift your weight to your left arm and row the right dumbbell/kettlebell towards your right hip. Repeat on other side.

Tuck Jumps- Stand with your feet slightly closer than shoulder width. Quickly bend your knees and lower your body down about 8 inches. Jump into the air explosively and bring your knees up to your chest in a tucked position. Maintain good posture in your upper body. Keep your chest and head up. Land with a full foot contact and repeat quickly.

There you have it, three great fat burning exercises that give your midsection a better workout than traditional ab exercises. Try them out for yourself. You will soon see that you can get an awesome ab workout without performing a traditional ab exercise.

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