Uneven Abs - Any Advice?
Hey guys and girls,
I've been working out for a little while now. I'm 5'7, 150lbs with about 9-10% BF and a 28.5" waist in the morning. For the last month or so I've been working on cutting. I lift weights every second day and do HIIT cardio + ab workout every day that I'm not lifting weights. Diet has become an obsession and I'm truly enjoying eating healthy foods (whole grain oatmeal with a banana is to die for!) It's been going quite well so far; I've lost a few pounds and my abs are definitely starting to "pop". Unfortunately, they are coming in a little uneven. The entire left side is more elevated than the right. It's not too noticable right now, but I feel that once I drop five pounds or so and get down to 6-7% BF, the disproportion will be very evident. Is this a result of asymmetrical training, or is it based more on genetics?
For the record, my ab training consists of:
Swiss Ball Crunches - x20
V-Ups - To Failure
Bicycles - x20
Reverse Crunches - x20
Oblique Crunches - x20
Hip-ups - x10 (held for a count of approximately 5 seconds each)
Plank + Vacuum to work my transversus abdominus
Any insight on how I can even out the right side of my rectus abdominus, or should I just be happy that I have visible abs in the first place?
Thanks for any replies!
P.S. I know a lot of guys are going to tell me to bulk at 5'7, 150lbs. Please understand that I'm a hardgainer and started at 120lbs. I'm more interested in getting the "Bruce Lee" physique and do not care as much about being able to bench 200+ pounds.
be careful not to use your hip flexors in your ab training. I cannot even do a good crunch without my hip flexors getting in my way to just using my abdominals because of lack of strength. I can't figure out how to strengthen my upper RA correctly.
can anyone help me with this from level one to level two, and so on just like the lower RA has for the dead bug progressions to leg raises. If the lower RA has levels from easy to hard, upper RA should too. I cannot find anything on it. I need the basic level to train my upper RA.
instead of making a new thread, I decided to post my question in here because I think my abs are uneven. I cannot do the 2 legged level yet in leg raises, but I am up to the one legged level for the lower RA.
abs get a workout every day and doing most of the exercises. to get nice abs, u just need to trim the stomach of fat ... which means cardio. i will throw in some ab exercises while i'm in between sets for 15-20s ...
it could be genes,which means you cant do anything about it.
what does your job have you doing,if you are lifting things one way it could have something to do with that ie one side is getting more work than the other.
and as said by the guys you dont have to do so much abs.
well even if you look at health and fitness magazines and look at the abs on some of these insanely chiseled guys some have uneven abs and some don't. i like its just the body.
Alright, thanks guys.
I've taken out the V-ups, reverse crunches, and oblique crunches to cut my ab workout time in half. I'll just keep at it and try to forget about the whole "uneven" thing.
JT, I'm afraid you are reading this the wrong way. You can keep that ab routine in your exercise plan, but there is no need to do them every day. You can overtrain your core (abs) just like any other muscle by pushing it day in and day out. Keep your core training to 2 or maybe 3 times a week. You just need to make sure you give it time to recover.
And, as previously stated, the uneven look of your abs is genetic mainly followed by the fact that your body has a natural favoring of one side vs the other. There is not a single person out there that has perfecty symetrical body.
Take a look through some muscle mags, no one's muscles are the same. Once in awhile I see a perfectly symmetrical six pack and that looks great, but I do see a lot of asymmetrical six packs and they look great too. It's not going to look weird, it's going to look good. My right side is also slightly higher than the rest, and I've been complimented on my abs before.
the best move ive found is the "ab coaster" type movement, but if you don't have one, hang from a chin up bar,bend your knees at a 90 degree angle then bring your knees to your upper chest, keep your shoulder blades tight and don't sway. once you get to wear you can do like 15 or 20 without stopping keep your legs straight and bring them straight up so your body forms a 90 degree angle then lift them up so your feet touch the bar. it seems like you'd be using your hips but you use your upper abs and obliques to stop yourself from swaying, it will tear up your upper abs. weighted crunches and planks will help a lot too, and if you have good to great strength try ball pikes were you put your feet on a body ball and curl your body in by lifting your butt up in the air, they look silly but its what i used to chizzle out my abs.
Originally Posted by xswtsalvationx0
Man my right side is higher than my left side and i dont like it,i think that when i do my weighted v-twist that im flexing my right side more,but i work out my calfs,arms,and chest and abs,im a lifeguard and have to keep a good body,but what i do every night for my abs is i do 25 left to right hanging knee to chest,then i take a 25lb dumbell in both hands and do 100 toe touches from the ground up,afterwards i take one 25lb dumbell in my hand and do 100v twists ,rotating every 25 to 30 reps beetween the two. then for the second part i do 40 boxer situps,and 60 bicycles and strech before and after.
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