The Lower Abdominals

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.

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David Grisaffi is a Sports Conditining Coach and holds
multiple certifications including three from the
prestigious CHEK Institute. Plus he is also the author of
the popluar selling e book, "Firm and Flatten Your Abs,"
which teaches you how to develop a ripped abdominal region.
Lean how to shead bodyfat and eliminate low back pain and
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http://www.flattenyourabs.net