The Lower Abdominals

The lower abdominals may be the most popular subject among fitness enthusiasts today. This is due to the fact that with flat, tight, lower abdominals is a very desired look, but a very difficult look for most people to achieve. Many fitness experts stress that such a 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 any abdominal exercise can "spot reduce" lower abdominal fat. Many people feel the need for special "lower ab suspecting perform" exercises, not that the real reason they can not see their lower abs has nothing to do with the choice of abdominal exercise, and everything from a surplus fat, and may do so digestion problems

Because of genetics and hormones like estrogen - Abdominal pain is simply one of the first places most people store body fat. Therefore also applies in reverse is true - lower ab fat is the last place to come from. Removal of lower abdominal fat is a different question than lower versus upper abdominal muscle recruitment and body fat problems can only be by creating a caloric intake and treatment of lifestyle factors. This requires a proper diet, no special "lower ab" exercises.

Secondly, it is true that one can not isolate the upper and lower abdominals from one another. Both upper and lower abdominal muscles as they perform abdominal exercise enabled. The rectus abdominis is a long muscle, not two separate muscles. But the nerve innervation of the upper and lower is different.

Even if you have not completely isolate upper and lower abdominal muscles, research using electromyography (EMG) testing to try and determine whether certain exercises can share a part of the abs more than another accent. Results are very clear that the diagonal can be set more shows with special exercises. However, data on lower versus upper abs is mixed.

For example, said a 2001 study by Lehman and McGill published in the journal Physical Therapy, "Differences between the portions of the rectus abdominis muscle are small and can no clinical or therapeutic relevance." On the other hand, a study by Willett and colleagues at the University of Nebraska, "Our results support the concept that abdominal strengthening exercises can activate various different muscle belly." A 2007 study by Eric Sternlicht found major increases in EMG activity (exercise 93%) of the lower abdominals simply crunch by changing body placement on a Swiss ball during the.

I think it is very possible that the upper and lower abdominal area can be emphasized to a greater degree by the choice of exercise. The abdomen is somewhat unique because unlike muscles such as the biceps, are the abdominal muscles by tendinous intersections which correlate to various segments divided spine. It was suggested that these segments may be under different 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 is a difference between the control of the upper to the lower abs abs. In other words, the "electrical system that controls each section will be supplied by different pipelines.

Several years ago a TV special a belly dancer rolling a few quarters up, down shot, sideways and across the abdomen. I have seen a similar feat with my own eyes how my brother is a "belly roll do" - an impressive feat of abdominal muscle control somewhat like a caterpillar inching its way across the floor, by rolling one segment of the body a break. Although this may be only a single train and / or a well-practiced skill, it is significant that various segments of the abdominals can function independently, suggesting that they may be on different neurological circuits.

Evidence of separate innervation may also be seen if a person is known with great upper abdominals experiences expansion in the lower abdominal region, commonly referred to as "puppy belly", despite low body fat. Explanations are gastrointestinal problems, bloating or food intolerances that the lower abdominal wall, as a result of an inflammation inside the gut to protrude. However, there may well a neuromuscular explanation. When the muscles that hold in the intestinal content is weak or suffer from poor neural connections, the lower abdominal wall may bulge outward, independent of body fat levels.

There are many opinions about this controversy and conflicting research findings. Some experts believe that "less ab exercises" just another fitness myth and that the case is simply closed. However, the abdominal and core region can be much more complex than just a long blade muscle running from the sternum to the pubic bone that contracts completely along its entire length or not at all. I think we should emphasize an open mind to be able to retain the right to the top or bottom of a higher level, as some suggest, the EMG studies suggest.

Under the assumption that the lower abdominals can be stressed to a greater extent with the choice of the exercise, this has significant implications for creating highly effective and individual training programs. Lower abdominals should be to (1) proper exercise sequence to be trained (lower first abs), (2) proper selection and (3) the proper course. A common mistake is when a novice tries with weak lower abs, advanced exercises like hanging leg is not increased. This shows do improper exercise selection and progression, and nothing but build muscle imbalances. These imbalances will be in a poor posture and cause injury and pain in the lower back.

Upper and lower abdominals can be tested and I outline two simple tests to determine your level of lower abdominal conditioning in my company and Flatten Your Abs e book. When the upper and lower abdominal testing before the start of the program, simply see the difference between the two, and then you will know which areas to prioritize the ones you start with safe and how to get the best results for exercises from your training program.

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