In fitness training, most people are not clear about lower abs exercises and upper abs exercises. So let me clear the misconceptions here. The muscle which is originally to be discussed in such abs exercises is the rectus abdominus. Rectus means straight, and abdominus means the abdomen. all together we assume the meaning that the rectus abdominus runs straight down the abdomen. Rectus abdominus is the muscle which gives even the lean person a six pack look.
The rectus abdominus is 1 muscle, but it has tendinous intersections that separate muscle fibers forming distinct sections. Many argue that rectus abdominus is a single muscle and you can’t isolate certain parts of the muscle. Yes, you can’t isolate only one section but you can emphasize one area over another.So the problem comes with people using the terms isolate and emphasize interchangeably.
Our nervous system is very complex and intricate with thousands of nerve cells and each muscle has thousands of muscle fibers. This allows us move with accuracy and precision. The rectus abdominus has multiple nerve endings which are coordinated fashion to create a variety of movements. The nerve endings coordinate our body movements and the upper and lower abs are emphasized upon when we do various movements.The upper abs (upper part of the rectus abdominus) are emphasized when the trunk moves forward like in a crunch or sit up. Ball crunches are also a good upper abdominal exercise, and crunch machines and ab machines will also emphasize the upper abs.Apart from upper abs the lower abs are also emphasized while doing crunches. The entire rectus abdominus muscle is trained in any good abdominal exercise when your trunk bends forward or flexed.
The lower abs (lower part of the rectus abdominus) are emphasized when the pelvis moves towards the trunk like in reverse crunches. The lower abs are also emphasized when the legs are moving in exercises like leg raises or flutter kicks. It is quite interesting to note that upper abs as well trained in reverse crunches but the fact is more stress is put on the lower abs only.
However I must warn you that these abdomen exercises are definitely not a magic cure. Doing these upper and lower abdomen exercises alone will not melt that fat deposited for ages in your rectus abdominus area…. This is known as spot reduction myth. If you really want to loose stomach fat use a comprehensive approach. Healthy eating habit is a definitely needed.
You must do abdominal exercises minimum 2-3 times a week. Include both upper and lower abs exercises, do various other abs exercises and from various directions to get a more balanced body.
