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 www.FlattenYourAbs.net
Coach
David Grisaffi,
Tacoma Washington
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: www.FlattenYourAbs.net
