The Lower Abdominals
By David Grisaffi,
Author, Firm And Flatten Your
Abs
The lower abdominals may be the
single most popular subject among fitness enthusiasts today.
This is due to the fact that having flat, tight, lower
abdominals is a highly desired look, but a very difficult look
for most people to achieve. Many fitness professionals insist
that there is no such thing as "lower abdominals", While
others propose that exercises like crunches work the upper abs
more and exercises such as leg raises or reverse crunches work
the lower abs more.
Before continuing, first keep in mind that no
abdominal exercise can "spot reduce" lower abdominal fat. Many
people feel a need to perform special "lower ab" exercises,
not realizing that the real reason they can't see their lower
abs has nothing to do with their choice of abdominal exercise,
and everything to do with an excess of fat and possibly
digestive problems
Because of genetics and hormones like estrogen -
the lower abdominal region is simply one of the first places
most people store body fat. Therefore the same is true in
reverse - lower ab fat is the last place to come off. Removal
of lower abdominal body fat is a separate issue than lower
versus upper abdominal muscle recruitment and body fat
problems can only be addressed by creating a caloric deficit
and addressing lifestyle factors. This requires proper
nutrition, not special "lower ab" exercises.
Second, it's true that you cannot isolate the
upper and lower abdominals from one another. Both upper and
lower abdominals are activated during the performance of any
abdominal exercise. The rectus abdominis is one long muscle,
not two separate muscles. However, the nerve innervation of
the upper and lower portions is different.
Although you cannot
completely isolate upper and lower abs, research has used
electromyography (EMG) testing to try and determine whether
certain exercises can emphasize one section of the abs more
than another. Results have shown very clearly that the
obliques can be recruited more with specific exercises.
However, data on lower versus upper abs is mixed.
For
example, a 2001 study by Lehman and McGill published in the
journal Physical Therapy said, "Differences between the
portions of the rectus abdominis muscle are small and may lack
clinical or therapeutic relevance." On the other hand, a study
by Willett and colleagues at the University of Nebraska said,
"our findings support the concept that abdominal strengthening
exercises can differentially activate various abdominal muscle
groups." A 2007 study by Eric Sternlicht found major increases
in EMG activity (93%) of the lower abdominals simply by
changing body placement on a swiss ball during the crunch
exercise.
I
believe it is very possible that the upper and lower abdominal
areas can be emphasized to a greater degree by the choice of
exercise. The abdominal region is somewhat unique because
unlike muscles such as the bicep, the abdominals are divided
by tendinous intersections which correlate to various segments
of the spinal column. It has been proposed that these segments
may be under separate neurological control.
As I
learned in my internship from the Paul Chek Institute, as
early as 1934, Joel E. Goldthwaite in his book "Body Mechanics
in Health and Disease," determined that there was a difference
between the control mechanisms of the upper abs versus the
lower abs. In other words the "electrical system" that
controls each section is innervated by different wiring.
Some
years ago a TV special filmed a belly dancer rolling a few
quarters up, down, sideways and diagonally across her belly. I
have seen a similar feat with my own eyes as my brother can do
a "belly roll" - an impressive feat of abdominal muscle
control somewhat akin to a caterpillar inching its way across
the floor, by rolling one segment of its body a time. Although
this may simply be an individual trait and or a well-practiced
skill, it's suggestive that different segments of the
abdominals can function independent of each other, indicating
that they may be on different neurological circuits.
Evidence of separate
innervation may also be seen when a person with great upper
abdominals experiences distention in the lower abdominal
region, commonly known as a "pooch belly," despite low body
fat. Explanations include gastrointestinal issues, bloating or
food intolerances that allow the lower abdominal wall to
protrude as a result of inflammation inside the gut. However,
there may be a neuromuscular explanation as well. If the
muscles that hold in the gut contents are weak or suffer from
poor neural connections, the lower abdominal wall may bulge
outward, independent of body fat levels.
There
are many opinions on this controversy, as well as conflicting
research data. Some experts believe strongly that "lower ab
exercises" are just another fitness myth and that the case is
simply closed. However, the abdominal and core region may be
much more complex than just one long sheet of muscle running
from the sternum to the pubic bone that contracts completely
along its length or not at all. I believe we should keep an
open mind to the possibility of being able to emphasize the
upper or lower area to a greater degree, as some of the EMG
studies suggest.
Assuming that the lower
abdominals can be stressed to a greater degree with choice of
exercise, this has significant implications for creating
highly effective and individualized training programs. Lower
abdominals should be trained with (1) proper exercise sequence
(lower abs first), (2) proper selection and (3) proper
progression. A common mistake is when a beginner with weak
lower abs attempts to do advanced exercises such as hanging
leg raises. This demonstrates improper exercise selection and
progression and will do nothing but build muscle imbalances.
These imbalances will manifest in poor posture and lead to
injury and low back pain.
Upper
and lower abdominals can be tested and I outline two easy
assessments to find out your level of lower abdominal
conditioning in my Firm and Flatten Your Abs e book. When you
take the upper and lower abdominal tests before starting the
program, you will easily see the difference between the two
and then you will know which areas to prioritize the most,
which exercises you can safely begin with and how to get the
best results possible from your training program. You can get
more information on the Firm And Flatten Your Abs home page at
http://www.flattenyourabs.net/
Coach David Grisaffi,
Tacoma
Washington
http://www.flattenyourabs.net/
About the Author:
David Grisaffi majored in physical
education and holds multiple certifications including 3 from
the prestigious CHEK Institute: Level II high Performance
Exercise Kinesiologist, Golf Biomechanic, and health and
lifestyle counselor. He's also certified by the ISSA as a
personal trainer and specialist in performance nutrition.
David has been a high school wrestling and baseball coach and
is currently an independent trainer and strength coach. He has
been sought after by some of the top athletes in professional
sports including world champion boxer Greg Haugen and
professional golfer Michael Putnam. David?s ebook, Firm And Flatten Your
Abs is an online best seller which teaches you how
develop ?six pack abs" while improving strength, function and
athletic power at the same time. Find out more on the home
page at: http://www.flattenyourabs.net/
