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How to Target Your Lower Abs

The bottom line on one of the most divisive arguments in the fitness industry

There are studies that show both that the lower abs can be isolated and that they can’t be isolated, which is understandably confusing and has produced advocates on both sides of the issue. 

“On the side that says that isolation is possible, experts will point to the fact that different areas of the rectus abdominis are innervated by different nerves originating from different areas of the spinal cord,” explains Miami-based trainer Marc Megna, CSCS.

“Those who argue that isolation is a myth will counter that all nerves that innervate the rectus abdominis are a part of a set known as the thoraco-abdominal nerves,” he notes, meaning that though the nerves are different, they come from the same group, which would mean they can’t be activated separately. “Unfortunately, the studies used to check both hypotheses haven’t been perfect and holes can be poked in them from either side,” Megna says.

Isolation versus activation

Terminology is key in this argument. “You cannot isolate the upper and lower abdominals, but, based on technique and exercise selection, you can increase the relative muscle activation in an abdominal region,” explains Tom Holland, CSCS, an exercise physiologist and author based in Darien, Connecticut.

Essentially, your entire abdominal unit is working when you do core exercises, but you can learn to put the emphasis on one area over another. So you can target your lower abs, you just can’t isolate them. In other words, if your lower abs are working, your upper abs are always going to be working too, but you can learn to focus the attention on one area or another.

“This takes time and practice as the body gradually learns to connect to the abdominal muscles," says Holland. "Taking Pilates and yoga are two great ways to begin to increase this body awareness and neural connections, since many of the exercises are challenging and originate at the core.”

William P. Kelley, DPT, CSCS, Clinic Director at USA Sports Therapy in Miami, Florida also recommends exercises in which you contract the bottom of the muscle toward the top, such as leg lifts, to recruit the lower portion of the rectus abdominis. “Stability balls have been shown to increase demand on lower abs,” he adds.

But just as these moves will also work your upper abs to an extent, remember that moves in which you “feel the burn” in your upper abs, also work your lower ones to some degree: “Another way to improve the strength of the muscle as a whole is to perform static holds,” Kelley says.  

Aesthetics and functional benefits

Getting rid of that pocket of fat just above the lower abs is an appealing concept but no amount of lower-ab focused training can undo a bad diet. “There’s a general misconception around muscles and fat, and folks want to work a muscle in a certain area hoping that it will ‘melt’ that fat in that region,” explains Michol Dalcourt, founder and director of the Institute of Motion and renowned expert in human performance. Unfortunately, that’s not really how fat loss works. “Fat and muscle are two different things and one cannot melt the other away.” The only thing that works in this case is to lose body fat overall through healthy eating and lifestyle practices, Dalcourt says.

Still, Holland points out that, beyond aesthetics, there are other reasons to learn to activate different parts of your abs. “Most people have muscular weaknesses and imbalances, including within the core, which can lead to instability, pain, and eventual injury,” he says. “Specifically targeting and strengthening [all parts of] the core musculature can eliminate these weak links, decreasing the chance of injury and increasing the body’s ability to handle the activities of daily living.”

The bottom line

You can’t isolate your lower abs, but you can activate them to higher degree via body awareness and certain targeted exercises. Still, the best way to get rid of fat in the lower abdominal region (or anywhere for that matter) is by eating clean. Continue to work on exercises for your entire core region, such as planks, in order to prevent imbalances and stay injury-free.