Time and time again, I get contacted by frustrated trainees experiencing the same problem: Their upper abs are looking okay, but their lower abs are bulging out. This is very typical, even for those who train hard and follow a sound diet. There are three different causes of the lower ab bulge. In order to flatten this region of your stomach, all three causes must be corrected.

The first reason the lower abs are not flat is 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 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, metabolic-boosting resistance training, and proper nutrition.

The second cause of the lower ab flab is directly related to the pelvic position. If the pelvis is rotated forward, it will cause your lower spine to arch excessively. This “over arch” causes your belly to bulge out even if your body fat levels are low.

To fix this problem, you must stretch your hip flexors and perform corrective abdominal exercises. By incorporating this combination of stretches and exercises into your routine, you can quickly re-set your pelvis and flatten your abs.

Next, I”ll explain to you how to properly perform a stretch for your hip flexors and I’ll show you several different ab exercises based on your level of fitness.

Hip Stretch- Get into the bottom position of a lunge with the back knee only one inch above the floor. Adjust the distance between your feet until the shin on your front leg is in a vertical position. Be sure to maintain an upright posture. Extend arms directly overhead. Hold for 30-60 seconds. Repeat on the other side.

Beginner Ab Exercise- Lie on your back on the floor. 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 on the floor. Flex both your knees and hips until they form 90 degree angles. Bring knees toward chest by flexing your abdominal muscles. Be sure to keep the knee angle constant. Return until hips and knees are again in the starting position. Repeat.

Advanced Ab Exercise- Lie on a decline bench. Bend both knees and hips to 90 degree angles. Lift knees toward chest by flexing abdominal muscles while maintaining a constant knee angle. Now lower back down until hips and knees are again extended to 90 degree angles. To progress, increase the angle of the decline.

Stomach distension is the third reason for a bloated abdominal region. Constipation is one of the most common reasons for this; when this occurs, increasing your consumption of water and fiber is the best remedy. Speak with your doctor if these recommendations do not bring optimal results.

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.

Is achieving flat abs something you’ve always desired? Incorporate these tried and true methods to your routine and flatten your stomach once and for all!

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