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November 22, 2010

More on Upper vs. Lower Abs

In a previous post, I discussed the evidence that supports the ability to target the upper vs. the lower abdominal region. For those who still aren’t convinced, check out the video below. It shows a bodybuilder actively “rolling” his abdominal wall, sequentially controlling the different segments of his rectus abdominis.

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Still skeptical that this proves cause and effect? Well, a recent study showed that such movements, in fact, do indicate preferential recruitment of the upper and lower rectus (1). Researchers studied middle-eastern belly dancers, using EMG to assess muscle activity in the rectus abdominis. Results showed significant differences in activation levels between the upper and lower abs throughout dance movements. It again clearly indicates that provided you have muscular control over your abdominal region, the rectus abdominis does function as semi-independent units that can be selectively targeted depending on the choice of exercise.

Stay Fit!

Brad

1) Moreside JM, Vera-Garcia FJ, McGill SM. (2008). Neuromuscular independence of abdominal wall muscles as demonstrated by middle-eastern style dancers. J Electromyogr Kinesiol. 2008 Aug;18(4):527-37

2 Comments

  1. Hello. Thanks for the update. It’s amazing b/c many fitness experts say (and have said in the recent past) that there’s no such thing as upper or lower ABS when it comes to training/working out the abdominal muscles. Plus, it makes me wonder where (the so called) spot reduction comes into play, because (maybe I’m wrong or mis interpreting), but to me, targeting one set of muscles is no different than the spot reduction myth. So now we’re saying that the upper ABS can be targeted (separated-isolated) to to exercise.

    (I only wish I roll my ABS like the guy in the video).

    Comment by JC — December 5, 2010 @ 7:04 pm

  2. Hey JC:

    The issue of muscle recruitment is completely separate from spot reduction. Muscle recruitment is dictated by nerves that innervate a particular muscle or portion of a muscle. Fat use, on the other hand, is dictated by mobilization of fatty acids from adipose tissue (i.e. lipolysis) and then the fat must be transported via the circulatory system in order to be used by muscle. Given the role of the circulatory system, the muscle simply can’t morph the fat from an adjacent fat cell for use, eliminating any benefit to spot reduction. There is some research showing that adjacent fat cells are mobilized to a greater degree during intense exercise, apparently due to generation of heat from the working muscle. However, just because more fat is broken down does not mean it is necessarily oxidized during exercise. In fact, at high levels of intensity, fat has been shown to get “trapped” in muscle and then resterified. Thus, the likelihood that this would have any tangible effect on localized fat loss is minimal.

    Brad

    Comment by Brad — December 6, 2010 @ 2:17 pm

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