Exercise

November 18, 2010

Can You Target the Lower Abs?

One of the biggest fitness controversies concerns whether you can target the lower portion of the abdominal muscles. Bret Contreras, has an excellent blog post on the topic, titled ABC (Ask Bret Contreras) – Is it Possible to Isolate the Upper or Lower Abs?. Bret cites the science as well as the practical applications for training in a very balanced way. It’s highly recommended reading.

In support of Bret’s conclusions, the body of research does suggest that it is possible to target the lower abdominal region. Realize that there is a physiological basis for activation of selective aspects of the abs. Specifically, the rectus abdominis is partitioned by the tendinous intersections (this is what gives the abs the “six pack” appearance). What’s more, the upper and lower abs are innervated by different nerves, providing a mechanism for selective activation.

As Bret notes, the research itself is rather mixed on the topic, with some studies showing an ability to target the lower abs and some not. However, a closer look at the methodology and results of these studies does indicate that targeting the lower abs is, in fact, possible. One of the best studies on the subject was performed by Sarti and colleagues (1). The researchers divided participants into two groups–a high physical activity group that had trained seriously for at least 1.5 hours, 3 days a week for 3 years, and a low physical activity group that did not meet this criterion. Each of these two groups performed a crunch (intended to target the upper abs) and a reverse crunch (intended to target the lower abs). Electromyograph (EMG) readings were obtained to determine muscle activity in the upper vs. lower abdominal region. Exercise performance was monitored by fitness professionals and the groups were then further subdivided into correct and incorrect performers based on the participant’s ability to perform the exercises properly (in this case, correct performance of the reverse crunch was dependent on the participant being able to initiate a posterior pelvic tilt). The interesting finding of this study was that only the physically active participants deemed “correct performers” were able to target their lower abs!

The take home message here is that you must initiate a posterior pelvic tilt if you want to increase activation of the lower abdominal musculature. This is accomplished by lifting only from the butt so that you bring your pelvis up towards your belly button–standard leg raises are primarily a hip flexor exercise and will only work your abs statically without targeting the lower aspect of the abs (the abs play a stabilizing role in this movement). Develop a mind-to-muscle connection so that when you lift your pelvis, you forcefully contract the lower abdominal segments. Provided you perform the movement correctly, you should be able to elicit greater development in the lower abdominal region.

Stay Fit!

Brad

1) Sarti MA, Monfort M, Fuster MA, Villaplana LA. Muscle activity in upper and lower rectus abdominus during abdominal exercises. Arch Phys Med Rehabil. 1996 Dec;77(12):1293-7.