There really is no such thing as "upper" and "lower" abs, technically, it's one muscle. Nearly everything you do works your abs because all other muscles connect at your core and it is used to stabilize during compound movement.
A low fat diet will not have any affect on abdominal fat either. In fact, some recent studies indicate that a balanced diet that includes healthy fats (your monos and polys) *may* improve the amount of abdominal fat carried. Macros have nothing to do with how you carry fat though, it's more to do with genetics than anything else.
People often target "tone" their abs in a vain attempt to lose abdominal fat or achieve a slimmer waist. It's unnecessary and will not reduce the fat on top of the muscle. The only way to lose fat is through a calorie deficit, full stop.
As Dragonchilde pointed out; you can get a six pack... but as long as there is fat over top of it, you're not going to see it. The only way to lose abdominal fat is to lose fat all over your body. Not everyone is going to be able to achieve a flat stomach or six pack short of reaching an unhealthy body fat percentage or weight.
Getting a six pack is the easy part. You can get one by spending about 5 minutes 2-3x a week on your core. That's hardly even necessary if you do full body compound strength training because your core is used to stabilize.
It's getting to a low enough body fat percentage to be able to see it that's the hard part.
Edited by: JENNILACEY at: 7/29/2013 (13:13)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
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