1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness disrupted a production of I Heart Radio. 2 00:00:09,360 --> 00:00:15,040 Speaker 1: I am Tom Holland and this Fitness disrupted. A couple 3 00:00:15,000 --> 00:00:18,680 Speaker 1: of years ago, I was giving a lecture at one 4 00:00:18,680 --> 00:00:22,919 Speaker 1: of the American Medical Athletic Association conferences in Boston before 5 00:00:22,920 --> 00:00:27,920 Speaker 1: the Boston Marathon. It was a lecture on strength training 6 00:00:28,040 --> 00:00:32,400 Speaker 1: and runners, and at the end of these lectures I 7 00:00:32,720 --> 00:00:35,880 Speaker 1: did a handful for them. Over the years, there was 8 00:00:35,880 --> 00:00:39,879 Speaker 1: always a question and answer period and one question has 9 00:00:39,920 --> 00:00:42,360 Speaker 1: always stuck out. I don't know why. I get it 10 00:00:42,479 --> 00:00:45,239 Speaker 1: quite frequently, but I think why it stuck out was 11 00:00:45,280 --> 00:00:48,839 Speaker 1: because it actually didn't have to do with the topic 12 00:00:49,040 --> 00:00:52,400 Speaker 1: I had just presented about, but I got it. It 13 00:00:52,520 --> 00:00:56,160 Speaker 1: was a question about abs. So after I gave my 14 00:00:56,200 --> 00:01:00,400 Speaker 1: presentation on does strength training improved performance for runners, the 15 00:01:00,440 --> 00:01:04,240 Speaker 1: first question I received was how do I get abs? 16 00:01:04,360 --> 00:01:08,400 Speaker 1: And then specifically how do I get lower abs? So 17 00:01:08,480 --> 00:01:11,759 Speaker 1: that's the topic of today's show. Can you target your 18 00:01:11,959 --> 00:01:18,640 Speaker 1: lower abdominals? And as we all know, abs, abs abs 19 00:01:18,720 --> 00:01:23,720 Speaker 1: are the way to sell products and programs and anything 20 00:01:23,760 --> 00:01:27,560 Speaker 1: that has to do with weight loss. It's all about abs, right, 21 00:01:27,640 --> 00:01:31,400 Speaker 1: I mean, if you actually pull up the covers of 22 00:01:32,520 --> 00:01:37,319 Speaker 1: pick any pick a handful of fitness magazines over the years. 23 00:01:37,360 --> 00:01:40,760 Speaker 1: Inevitably on that cover they always have what four or 24 00:01:40,760 --> 00:01:44,920 Speaker 1: five or six different stories, and often a main story, 25 00:01:45,000 --> 00:01:49,240 Speaker 1: a main topic. There's always ABS because that's what people want. 26 00:01:49,880 --> 00:01:53,160 Speaker 1: We want flat abs, we want that visual And if 27 00:01:53,200 --> 00:01:57,680 Speaker 1: there is a holy grail above and beyond just ABS, 28 00:01:58,680 --> 00:02:01,960 Speaker 1: it's the lower apps. Not for everybody, some of you go, 29 00:02:02,040 --> 00:02:06,920 Speaker 1: I don't care, but for many it's ABS, it's flat ABS, 30 00:02:07,440 --> 00:02:11,600 Speaker 1: and then it's the lower region. So I'm gonna talk 31 00:02:11,639 --> 00:02:15,400 Speaker 1: about that today and look at the science behind it, and, 32 00:02:16,639 --> 00:02:20,560 Speaker 1: as is often the case, going to give you both sides, 33 00:02:20,919 --> 00:02:24,280 Speaker 1: studies that say yes you can and studies that say no, 34 00:02:24,480 --> 00:02:28,679 Speaker 1: you cannot, just to show you why it's confusing. But 35 00:02:28,680 --> 00:02:31,240 Speaker 1: then I'm gonna give you my take on the true answer. 36 00:02:32,000 --> 00:02:39,320 Speaker 1: Can you actually target your lower abdominals? Awesome topic. There 37 00:02:39,400 --> 00:02:43,919 Speaker 1: is science, and yes there's common sense. So quick break. 38 00:02:44,280 --> 00:02:48,520 Speaker 1: When we come back, can you target your lower abdominals, 39 00:02:48,600 --> 00:02:50,519 Speaker 1: We're gonna look at the science. We'll be right back. 40 00:03:01,960 --> 00:03:06,000 Speaker 1: So let's just begin with a basic I'm gonna keep 41 00:03:06,000 --> 00:03:11,720 Speaker 1: it basic, basic overview of the regions of your abdominals, 42 00:03:11,760 --> 00:03:16,520 Speaker 1: and I'm not going into the deep exercise physiology of it, 43 00:03:16,560 --> 00:03:18,639 Speaker 1: because you don't need it. So for those of you 44 00:03:18,960 --> 00:03:22,000 Speaker 1: who are going to say, wait, there's this region and 45 00:03:22,000 --> 00:03:25,640 Speaker 1: that we I know, but I give you what you 46 00:03:25,680 --> 00:03:28,880 Speaker 1: need to know. Not here to impress you with the science. 47 00:03:28,919 --> 00:03:33,800 Speaker 1: I'm here to give you actionable advice based on science. 48 00:03:34,480 --> 00:03:38,640 Speaker 1: So most of us, most of you, when you think 49 00:03:38,640 --> 00:03:42,440 Speaker 1: of your abs when you are exercising, you have what 50 00:03:43,560 --> 00:03:47,640 Speaker 1: you have your six pack, which is known as the 51 00:03:47,800 --> 00:03:51,320 Speaker 1: rectus abdominance, but your six pack six muscles. Some people 52 00:03:51,360 --> 00:03:54,760 Speaker 1: have eight. We all have them. They're just hidden. They're 53 00:03:54,760 --> 00:03:59,240 Speaker 1: just hidden under a layer of fat, layer of abdominal 54 00:03:59,760 --> 00:04:04,360 Speaker 1: fat for many people. And that's natural. That's natural. And 55 00:04:05,760 --> 00:04:08,600 Speaker 1: one thing I will talk about is that spot reduction myth. 56 00:04:08,680 --> 00:04:12,360 Speaker 1: But we all have them. And I thought I had 57 00:04:12,400 --> 00:04:14,760 Speaker 1: heard it all. But at my Nantuget fitness camp a 58 00:04:14,760 --> 00:04:16,800 Speaker 1: couple of summers ago, we've been doing it for over 59 00:04:16,839 --> 00:04:19,839 Speaker 1: twenty years now, I was talking about how everyone has 60 00:04:19,920 --> 00:04:21,800 Speaker 1: them and you're just going to strengthen them if you 61 00:04:21,839 --> 00:04:25,960 Speaker 1: don't do what I tell you coming up. But someone said, yes, 62 00:04:26,160 --> 00:04:29,279 Speaker 1: we all have them, but for many people they're just 63 00:04:29,360 --> 00:04:35,039 Speaker 1: further back in the fridge. I thought that is great. Visual. Yes. 64 00:04:35,800 --> 00:04:39,039 Speaker 1: So there's the rectus abdominus your six pack. Then there's 65 00:04:39,240 --> 00:04:44,960 Speaker 1: the sides of your abs, the obliques internal and external obliques, 66 00:04:45,800 --> 00:04:48,280 Speaker 1: and then there's the lower abs. And again I am 67 00:04:48,400 --> 00:04:52,800 Speaker 1: simplifying because there's no need in this discussion and in 68 00:04:52,880 --> 00:04:58,320 Speaker 1: most to go any deeper pun intended than that. So 69 00:04:58,560 --> 00:05:00,160 Speaker 1: the middle of your abs, the side of your abs, 70 00:05:00,200 --> 00:05:04,760 Speaker 1: and your lower abs. Most ab routines are going to 71 00:05:04,960 --> 00:05:11,480 Speaker 1: focus on those three regions, and there are different exercises 72 00:05:12,279 --> 00:05:17,800 Speaker 1: for those regions. Some are good, many are not. I 73 00:05:17,920 --> 00:05:20,560 Speaker 1: just did a podcast on why I don't do leg lifts. 74 00:05:20,920 --> 00:05:22,880 Speaker 1: If you want to know the answer to that, it's 75 00:05:22,880 --> 00:05:26,560 Speaker 1: a quick fit tip one. Listen to that podcast. But 76 00:05:26,680 --> 00:05:29,920 Speaker 1: we have to first, and this is as deep into 77 00:05:29,960 --> 00:05:32,680 Speaker 1: the science as I will go, pretty much talk about 78 00:05:32,680 --> 00:05:35,600 Speaker 1: the all or nothing principle when it comes to muscle contractions, 79 00:05:35,640 --> 00:05:39,120 Speaker 1: because that's what is at the root of all of this, 80 00:05:40,640 --> 00:05:46,320 Speaker 1: and that's where exercise physiologists and and people who study 81 00:05:46,400 --> 00:05:49,719 Speaker 1: this will have the debate, the all or nothing principle 82 00:05:50,160 --> 00:05:53,440 Speaker 1: when it comes to muscle contractions. I'm gonna read you 83 00:05:53,640 --> 00:05:57,520 Speaker 1: one pretty good definition. Each fiber within a motor unit 84 00:05:57,600 --> 00:06:01,839 Speaker 1: contracts according to the all or nothing law. This principle 85 00:06:01,920 --> 00:06:05,359 Speaker 1: states that when a motor unit receives a stimulus of 86 00:06:05,480 --> 00:06:10,080 Speaker 1: sufficient intensity to bring forth a response, all the muscle 87 00:06:10,160 --> 00:06:14,040 Speaker 1: fibers within the unit will contract at the same time 88 00:06:14,680 --> 00:06:18,400 Speaker 1: and to the maximum possible extent. Bear with me one 89 00:06:18,440 --> 00:06:22,040 Speaker 1: more sentence. If, however, the stimulus is not of sufficient intensity, 90 00:06:22,240 --> 00:06:25,040 Speaker 1: the muscle fibers will not respond and the contraction will 91 00:06:25,080 --> 00:06:27,400 Speaker 1: not take place. What does that mean? That means basically, 92 00:06:27,400 --> 00:06:30,640 Speaker 1: it's all or nothing that when your bicep contracts, it 93 00:06:30,720 --> 00:06:35,240 Speaker 1: contracts that you can't target an area of that bicep 94 00:06:35,480 --> 00:06:39,080 Speaker 1: or abdominals. That it's all or nothing that the motor 95 00:06:39,200 --> 00:06:42,440 Speaker 1: unit when you have the stimulus and the stimulus is 96 00:06:42,480 --> 00:06:46,000 Speaker 1: great enough that all the motor units fire or do 97 00:06:46,080 --> 00:06:50,919 Speaker 1: they That is the rub But that's the discussion, and 98 00:06:51,000 --> 00:06:54,880 Speaker 1: that is a pretty good start. They all or nothing principle, 99 00:06:55,400 --> 00:06:59,599 Speaker 1: But there is more to it. So here's a study 100 00:06:59,640 --> 00:07:03,880 Speaker 1: that's iss all or nothing principle. You can't tell your 101 00:07:03,920 --> 00:07:10,679 Speaker 1: abs where to fire more, you can't target a region 102 00:07:10,920 --> 00:07:15,000 Speaker 1: of your abdominals because of that all or non law. 103 00:07:16,840 --> 00:07:19,800 Speaker 1: The title of this study quantification. This is a great 104 00:07:19,800 --> 00:07:26,680 Speaker 1: one quantification of the differences in electro biographic activity magnitude 105 00:07:26,720 --> 00:07:29,720 Speaker 1: between the upper and lower portions of the rectus abdominans 106 00:07:29,800 --> 00:07:34,880 Speaker 1: muscle during selected trunk exercises. And this was in Physical 107 00:07:34,920 --> 00:07:39,760 Speaker 1: Therapy and Rehabilitation Journal while back May of two thousand one. 108 00:07:40,320 --> 00:07:44,680 Speaker 1: So the abstract pretty straightforward. They say, controversy exists around 109 00:07:44,760 --> 00:07:49,080 Speaker 1: exercises and clinical tests that attempt to differentially activate the 110 00:07:49,160 --> 00:07:52,280 Speaker 1: upper or lower portions of the rectu subdominus muscle your 111 00:07:52,320 --> 00:07:54,920 Speaker 1: sex pack. So the purpse of this study was to 112 00:07:55,000 --> 00:07:58,880 Speaker 1: assess the activation of those two regions during a variety 113 00:07:59,000 --> 00:08:04,160 Speaker 1: of contracts. Small study, as most of these are, and 114 00:08:04,440 --> 00:08:07,640 Speaker 1: that could be a problem. Okay, So eleven subjects in 115 00:08:07,640 --> 00:08:11,640 Speaker 1: this study. They were selected from a university population, and 116 00:08:12,040 --> 00:08:15,720 Speaker 1: this is you know, a factor. So they were selected 117 00:08:15,720 --> 00:08:21,640 Speaker 1: for athletic ability and low subcutaneous fat to optimize the 118 00:08:21,640 --> 00:08:24,720 Speaker 1: e MG signal collection. But that could play a part. 119 00:08:25,400 --> 00:08:27,640 Speaker 1: They are athletic. I'm gonna get to that, they have 120 00:08:27,760 --> 00:08:31,160 Speaker 1: low fat. The athletic part is what I am most 121 00:08:31,200 --> 00:08:34,800 Speaker 1: interested in. And small study, eleven people. What were the 122 00:08:34,840 --> 00:08:38,600 Speaker 1: methods they used? E MG So basically put the electrodes 123 00:08:38,760 --> 00:08:43,000 Speaker 1: on their abs to see how much muscle activation of 124 00:08:43,040 --> 00:08:45,800 Speaker 1: the external oblique and the upper and lower portions of 125 00:08:45,840 --> 00:08:50,439 Speaker 1: the six pack, and they measured this during isommetric portion 126 00:08:50,559 --> 00:08:54,880 Speaker 1: of curl ups, abdominal muscle leg lifts, leg raises, and 127 00:08:55,000 --> 00:08:58,280 Speaker 1: a few other exercises. What were the results of this study, 128 00:08:58,360 --> 00:09:02,040 Speaker 1: No difference, no different in muscle activity were found between 129 00:09:02,040 --> 00:09:05,200 Speaker 1: the upper and lower portions of the rectus abdominans muscle 130 00:09:05,280 --> 00:09:10,520 Speaker 1: within and between exercises. But they found the external oblique 131 00:09:10,559 --> 00:09:16,160 Speaker 1: muscle activity did show some differences between exercises, so that's interesting. 132 00:09:17,120 --> 00:09:22,240 Speaker 1: So their conclusion that the differences between the portions of 133 00:09:22,240 --> 00:09:25,040 Speaker 1: the rectu subdominant muscle are small and may lack clinical 134 00:09:25,280 --> 00:09:29,000 Speaker 1: or their uppeutic relevant. So bottom line with this study, 135 00:09:29,040 --> 00:09:31,880 Speaker 1: as they say, no, you can't do it. There's there's 136 00:09:31,880 --> 00:09:36,959 Speaker 1: no difference, there is no difference. But wait, but wait, 137 00:09:37,800 --> 00:09:40,960 Speaker 1: So here's one same year, a little while back, but 138 00:09:41,360 --> 00:09:46,120 Speaker 1: two thousand one Journal of Strength and Conditioning Research, great publication, 139 00:09:46,160 --> 00:09:51,679 Speaker 1: This was November, and this study was the title relative 140 00:09:51,760 --> 00:09:58,040 Speaker 1: Activity of abdominal muscles during commonly prescribed strengthening exercises. Same purpose. 141 00:09:58,320 --> 00:10:00,560 Speaker 1: So if you look at the abstract, purpose of this 142 00:10:00,600 --> 00:10:04,920 Speaker 1: study was to determine the relative e MG activity of 143 00:10:04,920 --> 00:10:09,360 Speaker 1: the upper and lower rectus, abdominance and the external oblique muscles. 144 00:10:09,920 --> 00:10:15,640 Speaker 1: During five again commonly performed abdominal strengthening exercises and those 145 00:10:15,679 --> 00:10:19,280 Speaker 1: were the trunk curl, reverse curl, trunk curl with a twist, 146 00:10:19,720 --> 00:10:24,800 Speaker 1: and V SIT. Okay, another small group, not as small, 147 00:10:25,840 --> 00:10:30,200 Speaker 1: five healthy subjects. That's important again and I will get 148 00:10:30,200 --> 00:10:34,520 Speaker 1: to that. The other group was athletic, this one healthy. 149 00:10:34,640 --> 00:10:37,640 Speaker 1: What else? Uh? So they collected the e MG data 150 00:10:37,720 --> 00:10:42,040 Speaker 1: under isometric and dynamic conditions, so hold type exercises and 151 00:10:42,080 --> 00:10:46,280 Speaker 1: then movement exercises. What did they find? The reverse curl 152 00:10:46,679 --> 00:10:52,920 Speaker 1: resulted in the greatest amount of lower rectus activity, so 153 00:10:53,000 --> 00:10:55,800 Speaker 1: they did find a difference, and the V sit and 154 00:10:55,880 --> 00:11:00,559 Speaker 1: reverse curl exercises resulted in the greatest amount of external 155 00:11:00,800 --> 00:11:05,679 Speaker 1: oblique activity. And the final takeaway for them was the 156 00:11:05,679 --> 00:11:11,760 Speaker 1: concept that abdominal strengthening exercises can differentially activate various abdominal 157 00:11:12,000 --> 00:11:17,680 Speaker 1: muscle groups, but contradict some traditionally held assumptions regarding the 158 00:11:17,720 --> 00:11:23,880 Speaker 1: effects of specific exercises. So interesting, totally contradicts the first study. 159 00:11:24,120 --> 00:11:27,120 Speaker 1: This is yet another reason why there's so much confusion 160 00:11:27,440 --> 00:11:30,880 Speaker 1: in health and wellness and exercise. These are the studies. 161 00:11:31,320 --> 00:11:33,360 Speaker 1: So there's far too many people in this industry who 162 00:11:33,440 --> 00:11:38,480 Speaker 1: don't have any research or studies that they base their exercises, 163 00:11:38,520 --> 00:11:41,000 Speaker 1: their philosophies on. They're just shooting from the hip. They're 164 00:11:41,000 --> 00:11:43,080 Speaker 1: going by the anecdotal, they're just going by what it's 165 00:11:43,120 --> 00:11:46,800 Speaker 1: going to sell their products whatever. Many times it's complete 166 00:11:47,240 --> 00:11:51,160 Speaker 1: just smoking mirrors, snake oil, the promise of the flat abs. 167 00:11:51,760 --> 00:11:54,800 Speaker 1: But now we have the studies, the science that's here 168 00:11:54,840 --> 00:11:58,520 Speaker 1: to confuse you. But wait, we'll get to it, will 169 00:11:58,520 --> 00:12:01,400 Speaker 1: make sense of it, all right. One more study that 170 00:12:01,440 --> 00:12:05,640 Speaker 1: says you can selective activation of the rectus abdominus muscle 171 00:12:05,720 --> 00:12:10,640 Speaker 1: during low intensity and fatiguing tasks. Journal of Sports Science 172 00:12:10,640 --> 00:12:15,400 Speaker 1: and Medicine, June two thousand, eleven. More recent small study. 173 00:12:15,559 --> 00:12:20,160 Speaker 1: Eleven healthy male adult volunteers took part in the first 174 00:12:20,200 --> 00:12:26,320 Speaker 1: experiment and ten healthy male adults volunteered in the second. Okay, 175 00:12:27,040 --> 00:12:30,480 Speaker 1: so two experiments. In the first, the subjects performed two 176 00:12:30,480 --> 00:12:34,160 Speaker 1: controlled isometric exercises, the curl up and the leg rays. 177 00:12:34,440 --> 00:12:37,200 Speaker 1: It was a supine bent leg rais and they did 178 00:12:37,200 --> 00:12:40,479 Speaker 1: it at a low intensity. And then in the second experiment, 179 00:12:40,840 --> 00:12:44,040 Speaker 1: they did the same exercises, but they did it at 180 00:12:44,040 --> 00:12:48,360 Speaker 1: a different intensity. Interesting, interesting little twist on it, right, 181 00:12:49,040 --> 00:12:52,640 Speaker 1: pun intended again, And they recorded the e m G 182 00:12:53,440 --> 00:12:57,000 Speaker 1: the electro biographic activities of the lower and upper portions 183 00:12:57,000 --> 00:13:00,200 Speaker 1: of the apps again Rectus abdominus. And then they use 184 00:13:00,280 --> 00:13:05,680 Speaker 1: something called spatial, temporal and frequency analyzes to describe muscle 185 00:13:05,720 --> 00:13:10,080 Speaker 1: activation patterns. Okay, what did they find at low intensity contractions? 186 00:13:10,600 --> 00:13:13,280 Speaker 1: The ratio between the e mg intensities of the upper 187 00:13:13,320 --> 00:13:17,599 Speaker 1: and lower portions during the curl up exercise was significantly 188 00:13:17,720 --> 00:13:22,120 Speaker 1: larger than during the leg raise exercise. And then in 189 00:13:22,160 --> 00:13:26,040 Speaker 1: the fatiguing condition the second experiment, fatigue for the upper 190 00:13:26,080 --> 00:13:29,080 Speaker 1: portion was higher than for the lower portion during the 191 00:13:29,120 --> 00:13:34,800 Speaker 1: curl up exercise. Okay, takeaways key points from this? They say, 192 00:13:34,880 --> 00:13:39,280 Speaker 1: selective activation of the rectus abdominant muscle is possible because 193 00:13:39,360 --> 00:13:42,959 Speaker 1: and here we go, because this muscle has different portions 194 00:13:43,160 --> 00:13:47,280 Speaker 1: which can have different motor fibers in series, which can 195 00:13:47,320 --> 00:13:49,720 Speaker 1: be innervated by different nerves as well as by a 196 00:13:49,800 --> 00:13:52,960 Speaker 1: common nerve branch. And they go on to say that 197 00:13:53,000 --> 00:13:58,400 Speaker 1: the changes in body position and exercise intensity create different 198 00:13:58,440 --> 00:14:02,800 Speaker 1: demands for thefferent portions of directus abdominus muscle. Now, I 199 00:14:02,840 --> 00:14:07,400 Speaker 1: want to stop there to really do but exercise intensity. 200 00:14:07,600 --> 00:14:10,120 Speaker 1: And because some of these moves were isometric, they were 201 00:14:10,120 --> 00:14:13,920 Speaker 1: the holds, and some were with movement dynamic. This is 202 00:14:13,960 --> 00:14:18,000 Speaker 1: why I talk over and over about form being so crucial, 203 00:14:18,200 --> 00:14:24,440 Speaker 1: about slowing the movement down and connecting to your muscles, 204 00:14:24,440 --> 00:14:26,760 Speaker 1: because this is where I'm going with all of this, 205 00:14:27,760 --> 00:14:31,960 Speaker 1: why I truly believe you can quote unquote target certain 206 00:14:31,960 --> 00:14:35,280 Speaker 1: areas when you slow an exercise down, when you focus 207 00:14:35,320 --> 00:14:38,280 Speaker 1: on form and getting ahead of myself, but I'll go 208 00:14:38,360 --> 00:14:42,640 Speaker 1: there when you are further along in your exercise journey, 209 00:14:42,840 --> 00:14:45,000 Speaker 1: when you have trained for a while, when you have 210 00:14:45,240 --> 00:14:52,600 Speaker 1: what made those neuromuscular connections, when you are able to yes, 211 00:14:53,280 --> 00:14:59,320 Speaker 1: connect to your muscles better than someone else. And actually, 212 00:14:59,360 --> 00:15:04,160 Speaker 1: this is why in so many studies of exercise are 213 00:15:04,880 --> 00:15:09,680 Speaker 1: somewhat flawed. It's because of that very thing that you 214 00:15:09,760 --> 00:15:14,880 Speaker 1: can't really test for someone's neuromuscular connections, in other words, 215 00:15:15,000 --> 00:15:20,080 Speaker 1: how good they are at performing the exercise itself. And 216 00:15:20,080 --> 00:15:23,640 Speaker 1: that's why I said the fact that the first study 217 00:15:23,800 --> 00:15:27,840 Speaker 1: had athletic people. It's not just that you do a movement, 218 00:15:29,000 --> 00:15:31,800 Speaker 1: it's that you do it and recruit the most muscle 219 00:15:31,880 --> 00:15:36,240 Speaker 1: fibers possible. When you start exercising for the first time, 220 00:15:36,600 --> 00:15:40,480 Speaker 1: doing exercises for the first time, you don't see a 221 00:15:40,600 --> 00:15:44,520 Speaker 1: change in your body because the first call it four weeks, 222 00:15:44,520 --> 00:15:49,160 Speaker 1: six weeks, whatever it is. The initial period is your 223 00:15:49,240 --> 00:15:53,240 Speaker 1: brain learning to connect to those muscle fibers. And over 224 00:15:53,320 --> 00:15:58,840 Speaker 1: time what you exercise less frequent or not less frequently, 225 00:15:59,680 --> 00:16:02,080 Speaker 1: but you can do shorter and shorter workouts. Why because 226 00:16:02,120 --> 00:16:05,040 Speaker 1: you are better at recruiting the muscle fibers. You are 227 00:16:05,080 --> 00:16:08,680 Speaker 1: getting a greater bang for your buck and just to 228 00:16:08,760 --> 00:16:11,400 Speaker 1: go one step further. This is why I don't like 229 00:16:12,040 --> 00:16:15,640 Speaker 1: and don't do workouts for the most part that are 230 00:16:15,640 --> 00:16:19,440 Speaker 1: as many reps as possible or air squats, because what 231 00:16:19,560 --> 00:16:23,480 Speaker 1: is that asking you to do to recruit as few 232 00:16:23,600 --> 00:16:28,040 Speaker 1: muscle fibers as possible to activate his few That is, 233 00:16:28,080 --> 00:16:30,160 Speaker 1: if you're asking me to do a hundred push ups, 234 00:16:30,520 --> 00:16:32,840 Speaker 1: what am I going to do for the first fifty 235 00:16:33,400 --> 00:16:35,800 Speaker 1: the least amount of work possible, so that I can 236 00:16:35,800 --> 00:16:38,800 Speaker 1: do the next fifty. When I exercise, when I want 237 00:16:38,840 --> 00:16:42,200 Speaker 1: to strengthen and get the most out of that movement, 238 00:16:42,480 --> 00:16:46,920 Speaker 1: I go slowly. I connect to the muscle the entire time, 239 00:16:47,720 --> 00:16:49,360 Speaker 1: and I believe that plays a huge role in what 240 00:16:49,360 --> 00:16:53,080 Speaker 1: we're talking about here. Okay, and may be repeating myself, 241 00:16:53,080 --> 00:16:57,040 Speaker 1: but it doesn't matter. So again, changes in body position. 242 00:16:57,080 --> 00:16:59,680 Speaker 1: Back to the study, just three more points. The changes 243 00:16:59,800 --> 00:17:03,520 Speaker 1: in body position and exercise intensity create different demands for 244 00:17:03,600 --> 00:17:08,240 Speaker 1: the different portions of the rectus abdominous muscle. Worth repeating. Okay, 245 00:17:08,320 --> 00:17:12,560 Speaker 1: And finally, exercise variation seems to be valid to modify 246 00:17:12,680 --> 00:17:16,879 Speaker 1: the activation patterns of the rectus abdominus muscle. Wow, that 247 00:17:16,920 --> 00:17:20,439 Speaker 1: sounds familiar. Variation. How many times have I bored you 248 00:17:20,480 --> 00:17:23,320 Speaker 1: with that term in these podcasts? Yeah, because it's so 249 00:17:23,359 --> 00:17:27,440 Speaker 1: important on so many levels. And now it's really important 250 00:17:27,480 --> 00:17:30,600 Speaker 1: to your ad workout for many reasons. And let me 251 00:17:30,640 --> 00:17:33,639 Speaker 1: just give you their conclusion. Worth reading, short paragraph. We 252 00:17:33,680 --> 00:17:39,199 Speaker 1: conclude that different exercises evoked to a certain degree individualized 253 00:17:39,240 --> 00:17:43,439 Speaker 1: activation of each part of the rectus abdominus muscle, but 254 00:17:43,600 --> 00:17:47,280 Speaker 1: different portions of the rectus abdominus muscle contributed to the 255 00:17:47,400 --> 00:17:52,320 Speaker 1: same task. Yes, acting as a functional unit. So that 256 00:17:52,359 --> 00:17:54,160 Speaker 1: goes to the all or nothing principle I was talking 257 00:17:54,160 --> 00:18:00,760 Speaker 1: about earlier. These results corroborate the relevance of varying exercise 258 00:18:00,840 --> 00:18:06,800 Speaker 1: to modify activation patterns of the rectus abdominous muscle. This 259 00:18:06,840 --> 00:18:10,040 Speaker 1: is why I talk about ground It's actually groundhog day. 260 00:18:10,040 --> 00:18:13,320 Speaker 1: As I'm recording this podcast, and so often when I 261 00:18:13,359 --> 00:18:16,080 Speaker 1: talk about the workouts I see at the gym people doing, 262 00:18:16,320 --> 00:18:18,800 Speaker 1: it's groundhog day because they are doing the same thing 263 00:18:19,080 --> 00:18:23,480 Speaker 1: over and over again in the same sequence with the 264 00:18:23,520 --> 00:18:26,840 Speaker 1: same number of reps. And I can say, Okay, I 265 00:18:26,880 --> 00:18:28,640 Speaker 1: know that they're going to do this exercise, then they're 266 00:18:28,640 --> 00:18:30,560 Speaker 1: gonna go to that machine. Then they're going to go 267 00:18:30,600 --> 00:18:32,520 Speaker 1: over to the floor, and they're gonna do a hundred 268 00:18:33,600 --> 00:18:38,040 Speaker 1: not so great stability ball crunches. This is why I 269 00:18:38,280 --> 00:18:41,720 Speaker 1: hammer home variation to you over and over. Yes, we 270 00:18:41,760 --> 00:18:45,680 Speaker 1: have exercises we love. Yes we have achieved results doing 271 00:18:45,720 --> 00:18:48,880 Speaker 1: certain workouts, but if you do the same thing over 272 00:18:48,960 --> 00:18:52,840 Speaker 1: and over again, those results will not be the same. Now, 273 00:18:53,080 --> 00:18:55,520 Speaker 1: I always have to qualify that with that, there's a 274 00:18:55,560 --> 00:18:57,560 Speaker 1: maintenance phase. So you may say, Tom, I don't care, 275 00:18:57,600 --> 00:19:01,119 Speaker 1: I'm where I want to be awesome, But over time 276 00:19:01,200 --> 00:19:05,840 Speaker 1: you still have to modify to even stay there. Topic 277 00:19:05,880 --> 00:19:09,080 Speaker 1: for another day. All right, let's take one final break 278 00:19:09,520 --> 00:19:12,160 Speaker 1: then we come back. I'm gonna give you a breakdown 279 00:19:12,160 --> 00:19:15,240 Speaker 1: on all this and how I believe you can. I 280 00:19:15,320 --> 00:19:19,479 Speaker 1: agree with the two studies that say you can from 281 00:19:19,560 --> 00:19:22,959 Speaker 1: the first one eleven people twenty years ago. And I'm 282 00:19:23,000 --> 00:19:25,399 Speaker 1: gonna give you factors that affect it. And yeah, I'm 283 00:19:25,440 --> 00:19:29,560 Speaker 1: gonna give you my perfect one rep Different exercises, no one, 284 00:19:30,200 --> 00:19:32,879 Speaker 1: the same thing routine that I've done for years, and 285 00:19:32,920 --> 00:19:35,920 Speaker 1: I modify, but it's the framework. So I'll give you that. 286 00:19:35,920 --> 00:19:38,760 Speaker 1: That's gonna be your takeaway. I've given it to you before, 287 00:19:39,160 --> 00:19:42,119 Speaker 1: or a version thereof, but you will get that as well. 288 00:19:42,119 --> 00:19:54,560 Speaker 1: All right, final break, We'll be right back. Well, I 289 00:19:54,560 --> 00:19:58,480 Speaker 1: can't tell you how much I love fitness. Actually I 290 00:19:58,520 --> 00:20:01,439 Speaker 1: do pretty much every show, and I love these topics 291 00:20:01,440 --> 00:20:03,320 Speaker 1: and I love looking at the science and then I 292 00:20:03,359 --> 00:20:06,920 Speaker 1: love breaking it down and taking it to common sense. 293 00:20:07,600 --> 00:20:12,480 Speaker 1: So what are the factors that affect you achieving you're 294 00:20:12,560 --> 00:20:17,080 Speaker 1: lower abdominals? Well, the first two are the most important, 295 00:20:18,640 --> 00:20:20,920 Speaker 1: and I have to start with you cannot spot reduce. 296 00:20:22,080 --> 00:20:24,640 Speaker 1: So all of those products and all of those potions 297 00:20:24,680 --> 00:20:29,840 Speaker 1: and all of those exercise routines that are everywhere are 298 00:20:29,880 --> 00:20:33,399 Speaker 1: a complete waste of time if your goal is to 299 00:20:33,680 --> 00:20:37,639 Speaker 1: see you're lower abdominals. Because, as I said at the 300 00:20:37,680 --> 00:20:41,240 Speaker 1: start of the show. We all have them, and you 301 00:20:41,359 --> 00:20:47,240 Speaker 1: cannot tell your body where to take fat deposits from. 302 00:20:47,280 --> 00:20:51,440 Speaker 1: You cannot spot reduce. And I thought the spot reduction 303 00:20:51,840 --> 00:20:56,760 Speaker 1: myth was bad years ago, but thanks to social media, 304 00:20:57,040 --> 00:21:00,879 Speaker 1: it's the worst it's ever been. Here's sick exercises to 305 00:21:01,000 --> 00:21:06,440 Speaker 1: target arm fat. Here's ten exercises to target hip fat. 306 00:21:08,240 --> 00:21:14,120 Speaker 1: The headline the title in and of itself is flawed. 307 00:21:15,160 --> 00:21:17,560 Speaker 1: So you can't spot reduce. Doesn't mean you shouldn't work 308 00:21:17,560 --> 00:21:21,000 Speaker 1: it though, doesn't mean you shouldn't do those exercises that 309 00:21:21,040 --> 00:21:25,800 Speaker 1: I will give you. And the number two factor as 310 00:21:25,840 --> 00:21:29,240 Speaker 1: far as abs in general and lower abs in particular, 311 00:21:30,119 --> 00:21:33,240 Speaker 1: is yes, diet, diet, diet, and when I use the 312 00:21:33,320 --> 00:21:36,080 Speaker 1: term diet, I mean healthy eating. You know the line 313 00:21:36,160 --> 00:21:38,359 Speaker 1: and I did a show our abs really made in 314 00:21:38,359 --> 00:21:44,760 Speaker 1: the kitchen? Well, yeah, because we need to reduce the 315 00:21:44,800 --> 00:21:49,359 Speaker 1: fat deposits in our body to see the lower abbs 316 00:21:49,440 --> 00:21:52,320 Speaker 1: if that's your goal. And let me say this, yes, 317 00:21:52,359 --> 00:21:56,639 Speaker 1: we all have genetically predetermined patterns that our bodies utilize 318 00:21:57,160 --> 00:22:02,040 Speaker 1: when it's reducing our body fat stores. But in my 319 00:22:02,119 --> 00:22:07,840 Speaker 1: experience thousands of people over decades, the lower abs are 320 00:22:07,920 --> 00:22:13,240 Speaker 1: what the last place most people store fat. It's very 321 00:22:13,359 --> 00:22:18,199 Speaker 1: rare that you we'll see your lower abs and have 322 00:22:18,320 --> 00:22:21,120 Speaker 1: fat anywhere else in your body. Right, And by the way, 323 00:22:21,160 --> 00:22:23,800 Speaker 1: I do totally believe in the you aren't fat, you 324 00:22:23,880 --> 00:22:26,080 Speaker 1: have fat, We have fat. We all have body fat. 325 00:22:26,359 --> 00:22:29,399 Speaker 1: I like that distinction. But how many people have lower 326 00:22:29,440 --> 00:22:36,000 Speaker 1: abs and excess body fat elsewhere doesn't happen, right, So 327 00:22:36,040 --> 00:22:40,880 Speaker 1: that is such an important distinction because for many of you, 328 00:22:41,000 --> 00:22:45,040 Speaker 1: and the gentleman the doctor who asked that question when 329 00:22:45,080 --> 00:22:48,800 Speaker 1: I was giving that lecture, my response to him was 330 00:22:48,880 --> 00:22:51,520 Speaker 1: something to the effect of it's not worth it. He 331 00:22:51,720 --> 00:22:55,439 Speaker 1: was older. You know, I'm fifty one now and I 332 00:22:55,480 --> 00:22:59,480 Speaker 1: have seen how much harder it is to lose fat 333 00:22:59,480 --> 00:23:03,119 Speaker 1: in general and abdominal fat in particular, and for me 334 00:23:03,160 --> 00:23:07,480 Speaker 1: it started at like forty three. To be exact, It 335 00:23:07,520 --> 00:23:10,240 Speaker 1: can be done. But my point is you have to 336 00:23:10,280 --> 00:23:14,439 Speaker 1: focus on everything I talk about in every show and 337 00:23:14,480 --> 00:23:18,680 Speaker 1: be consistent with it. And that's strength training, that's cardiovascular exercise, 338 00:23:18,760 --> 00:23:21,879 Speaker 1: and that's diet. And if we're being honest, which this 339 00:23:21,920 --> 00:23:27,119 Speaker 1: show is all about, age is a factor, sex is 340 00:23:27,119 --> 00:23:31,000 Speaker 1: a factor, hormones. So you just have to ask yourself 341 00:23:31,040 --> 00:23:35,600 Speaker 1: if you are my age older, What do you really 342 00:23:36,480 --> 00:23:39,120 Speaker 1: want to live that way? And some people do they 343 00:23:39,119 --> 00:23:43,080 Speaker 1: can be you know, you've got to be up there 344 00:23:43,119 --> 00:23:45,560 Speaker 1: as far as being really good with your eating an 345 00:23:45,560 --> 00:23:48,240 Speaker 1: exercise in consistency, it could be done, but you've got 346 00:23:48,400 --> 00:23:50,919 Speaker 1: to be really good with all of those things. You 347 00:23:50,960 --> 00:23:54,760 Speaker 1: can't lack for the most part, any of those factors. 348 00:23:55,359 --> 00:23:58,080 Speaker 1: Now as I say that, sure, you could be super unhealthy. 349 00:23:58,240 --> 00:24:02,359 Speaker 1: You can starve yourself and over time get to a 350 00:24:02,400 --> 00:24:05,120 Speaker 1: low body fat percentage, but that's not my goal ever, 351 00:24:05,480 --> 00:24:07,760 Speaker 1: and it's not my goal for any of you to 352 00:24:07,760 --> 00:24:10,480 Speaker 1: be as healthy as possible. So my point is if 353 00:24:10,520 --> 00:24:13,480 Speaker 1: you're in your twenties or thirties, much easier. It just 354 00:24:13,680 --> 00:24:16,200 Speaker 1: is for all those reasons I just outlined. Got to 355 00:24:16,240 --> 00:24:21,560 Speaker 1: be consistent, all right, The most important aspect of all 356 00:24:21,640 --> 00:24:24,680 Speaker 1: of this, as far as you probably saying, why are 357 00:24:24,720 --> 00:24:30,320 Speaker 1: their studies that contradict one another? Well, numerous factors size, 358 00:24:30,720 --> 00:24:33,080 Speaker 1: the training status, the exercises, they choose, all that kind 359 00:24:33,080 --> 00:24:34,399 Speaker 1: of stuff. But at the end of the day, what 360 00:24:34,520 --> 00:24:40,280 Speaker 1: I believe, what I believe is that neural muscular connection. 361 00:24:41,320 --> 00:24:44,560 Speaker 1: In other words, the longer you train, the more very 362 00:24:44,720 --> 00:24:48,800 Speaker 1: disciplines you engage in the better you are at recruiting 363 00:24:49,080 --> 00:24:52,000 Speaker 1: the muscles you are trying to recruit. Yes, there are 364 00:24:52,040 --> 00:24:55,840 Speaker 1: mirrors and gems, and most of the time people are 365 00:24:55,880 --> 00:24:58,879 Speaker 1: just looking at themselves in you know, the vanity sense, 366 00:25:00,240 --> 00:25:04,280 Speaker 1: but they're also useful to make sure your form is good, 367 00:25:04,480 --> 00:25:07,679 Speaker 1: to focus on the muscles you are trying to target. 368 00:25:07,760 --> 00:25:12,040 Speaker 1: It's all connected. There's a huge mental component to exercise 369 00:25:13,359 --> 00:25:15,720 Speaker 1: and that goes for performance, and that goes for a 370 00:25:15,760 --> 00:25:20,080 Speaker 1: hypertrophe to building muscle as well. So if you want 371 00:25:20,119 --> 00:25:22,360 Speaker 1: to be as well rounded as possible, if you want 372 00:25:22,359 --> 00:25:26,760 Speaker 1: to get the greatest results, one thing I have recommended 373 00:25:27,080 --> 00:25:29,920 Speaker 1: for as long as I can remember when it comes 374 00:25:29,920 --> 00:25:35,280 Speaker 1: to the variation is doing things like yoga and pilates 375 00:25:36,280 --> 00:25:40,159 Speaker 1: as a way to connect to those muscles. Yet another 376 00:25:40,280 --> 00:25:43,800 Speaker 1: huge benefit of those disciplines. But the bottom line is 377 00:25:43,920 --> 00:25:47,440 Speaker 1: the longer you train, the more abdominal exercises you do, 378 00:25:47,840 --> 00:25:50,560 Speaker 1: the better you do them. And you have to give 379 00:25:50,560 --> 00:25:52,760 Speaker 1: it time to make those connections and to get better 380 00:25:52,840 --> 00:25:56,800 Speaker 1: at it. The more results you will get from your exercise, 381 00:25:57,480 --> 00:26:00,840 Speaker 1: and that goes for your abdominals as well. I can 382 00:26:00,880 --> 00:26:04,000 Speaker 1: go through the motions and that's why when I talked 383 00:26:04,040 --> 00:26:07,520 Speaker 1: about leg lifts in that podcast. Far too often these 384 00:26:07,560 --> 00:26:10,720 Speaker 1: exercises that we try to target our lower abs with 385 00:26:10,920 --> 00:26:14,000 Speaker 1: are hard, and you're just using momentum, and you're using 386 00:26:14,720 --> 00:26:17,520 Speaker 1: muscles like your lower back that you're not even know 387 00:26:17,720 --> 00:26:20,160 Speaker 1: you don't want to use, and you're using your hip 388 00:26:20,160 --> 00:26:25,200 Speaker 1: flex ers and other muscle groups because they are challenging. 389 00:26:25,760 --> 00:26:29,080 Speaker 1: But the bottom line is you need to do veried 390 00:26:29,160 --> 00:26:33,840 Speaker 1: routine total body workouts. Mix up your exercises, mix everything up, 391 00:26:35,000 --> 00:26:38,240 Speaker 1: and do different disciplines to get those connections, to get 392 00:26:38,240 --> 00:26:41,679 Speaker 1: your your your brain connected to your body. And the 393 00:26:41,760 --> 00:26:46,159 Speaker 1: more you do anything, the better that result is all right, 394 00:26:46,200 --> 00:26:51,879 Speaker 1: So what exercises basically to simplify again, because that's all 395 00:26:51,920 --> 00:26:54,840 Speaker 1: we need here today. When you lift your legs, when 396 00:26:54,880 --> 00:26:57,960 Speaker 1: you pull your knees towards your chest, you know, think 397 00:26:58,000 --> 00:27:02,280 Speaker 1: of leg lifts. You're either doing one of two things 398 00:27:02,359 --> 00:27:04,560 Speaker 1: or doing them together. You're lifting your legs off the 399 00:27:04,600 --> 00:27:08,560 Speaker 1: ground when you're on your back, and or you're bringing 400 00:27:08,600 --> 00:27:10,840 Speaker 1: your knees towards your chest. And that also can be 401 00:27:10,920 --> 00:27:14,200 Speaker 1: hanging right. You can hang from you know, the straps 402 00:27:14,280 --> 00:27:17,720 Speaker 1: that you throw around a pull up bar, curl bar, 403 00:27:18,200 --> 00:27:21,160 Speaker 1: or chin up bar rather and you what you hang 404 00:27:22,200 --> 00:27:24,879 Speaker 1: and then you pull your knees towards your chest or 405 00:27:24,920 --> 00:27:28,960 Speaker 1: you pull your straight legs even harder straight up. So 406 00:27:29,080 --> 00:27:32,160 Speaker 1: that is generally when you are going to feel your 407 00:27:32,240 --> 00:27:36,560 Speaker 1: lower abdominals fire more. You're gonna feel that burn in 408 00:27:36,600 --> 00:27:40,000 Speaker 1: that area that you're trying to work. But with that 409 00:27:40,040 --> 00:27:42,680 Speaker 1: comes a cost when you're lying on your back. As 410 00:27:42,680 --> 00:27:46,200 Speaker 1: I talked about in the leg Lift podcast, the farther 411 00:27:46,200 --> 00:27:48,800 Speaker 1: your feet are from your lower back, the more stress 412 00:27:48,880 --> 00:27:51,840 Speaker 1: on that lower back, So you gotta be careful. So 413 00:27:51,920 --> 00:27:56,000 Speaker 1: here's the takeaway. For years, I have been doing many 414 00:27:56,040 --> 00:27:58,199 Speaker 1: different things, but part of my routine that I have 415 00:27:58,280 --> 00:28:01,919 Speaker 1: worked in and out for Deck eight is one hundred 416 00:28:02,160 --> 00:28:07,320 Speaker 1: abdominal crunches at night, and that is targeting all three 417 00:28:07,359 --> 00:28:11,120 Speaker 1: regions and it's simple bath. So I do twenty five 418 00:28:11,160 --> 00:28:15,639 Speaker 1: reps of a six pack a rectus abdominus, your regular crunch, 419 00:28:15,720 --> 00:28:20,520 Speaker 1: let's say. Then I do twenty five of oblique crunches, 420 00:28:21,000 --> 00:28:23,680 Speaker 1: and when you do them on both sides, that's fifty. 421 00:28:24,000 --> 00:28:27,280 Speaker 1: And then I finished up with twenty five lower ab 422 00:28:28,080 --> 00:28:33,000 Speaker 1: crunches type crunches, and those can be your bicycle crunch, 423 00:28:33,440 --> 00:28:36,880 Speaker 1: those can be reverse crunch, those can be double crunches. 424 00:28:37,200 --> 00:28:40,080 Speaker 1: Those can be your ex type crunch, but I have 425 00:28:40,160 --> 00:28:43,479 Speaker 1: found for me someone who believes in the micro workouts. 426 00:28:43,480 --> 00:28:45,040 Speaker 1: And by the way, I don't just do them at night, 427 00:28:45,120 --> 00:28:47,840 Speaker 1: but that's generally you know, drop in front of the 428 00:28:47,840 --> 00:28:51,280 Speaker 1: TV during a commercial break. I also do them throughout 429 00:28:52,040 --> 00:28:54,880 Speaker 1: my gym workouts and things like that. But for me, 430 00:28:55,080 --> 00:28:57,480 Speaker 1: that was the perfect time. I'm not wasting the time 431 00:28:57,520 --> 00:29:00,800 Speaker 1: at the gym doing crunches. I'm using the equipment as 432 00:29:00,800 --> 00:29:03,080 Speaker 1: I've talked about that I'm paying for, or I'm taking, 433 00:29:03,120 --> 00:29:04,480 Speaker 1: you know, a class when I used to do that, 434 00:29:04,600 --> 00:29:07,280 Speaker 1: or teaching. I'm using what's at the gym. It's one 435 00:29:07,280 --> 00:29:10,000 Speaker 1: of the secrets I have found for myself. I don't 436 00:29:10,000 --> 00:29:13,000 Speaker 1: like that word secret. I take it back, little tip 437 00:29:14,320 --> 00:29:18,760 Speaker 1: so a hundred and within those four or sorry three regions, 438 00:29:20,000 --> 00:29:24,600 Speaker 1: I will vary the exercises for the different regions, but 439 00:29:24,760 --> 00:29:28,200 Speaker 1: by and large, crunches are my go to for myractus 440 00:29:28,240 --> 00:29:36,160 Speaker 1: abdominans because what I said about time, the crunches I 441 00:29:36,200 --> 00:29:39,880 Speaker 1: do today are so much more effective than the twenty 442 00:29:39,920 --> 00:29:43,040 Speaker 1: five crunches I did ten years ago. And a lot 443 00:29:43,080 --> 00:29:46,680 Speaker 1: of that is time and training and doing things like 444 00:29:46,720 --> 00:29:52,280 Speaker 1: Matt pilates and different modalities that have taught me to 445 00:29:52,440 --> 00:29:57,320 Speaker 1: connect to those muscle fibers. And then for obliques, you 446 00:29:57,320 --> 00:29:59,720 Speaker 1: can drop both knees to one side, put your opposite 447 00:29:59,720 --> 00:30:02,239 Speaker 1: hand behind your head and bring that elbow towards your 448 00:30:02,280 --> 00:30:06,400 Speaker 1: hip on one side and the other. Or you're on 449 00:30:06,440 --> 00:30:10,080 Speaker 1: your back, you cross your leg over your knee, take 450 00:30:10,120 --> 00:30:13,400 Speaker 1: that opposite hand twenty crunches on one side and the other, 451 00:30:13,880 --> 00:30:16,720 Speaker 1: and then finish up with those lower abdominal moves. So 452 00:30:17,040 --> 00:30:22,000 Speaker 1: very those regions. The exercise within those regions, it's the 453 00:30:22,040 --> 00:30:26,920 Speaker 1: consistency of those moves and slowing it down as I said, 454 00:30:26,960 --> 00:30:31,080 Speaker 1: and giving it time. It's not making it as difficult 455 00:30:31,120 --> 00:30:35,240 Speaker 1: as possible. It's not standing on a bow, sue holding 456 00:30:35,240 --> 00:30:39,400 Speaker 1: a medicine ball, you know, balancing on one leg doing 457 00:30:39,400 --> 00:30:42,520 Speaker 1: a chop, because what is happening when you do those 458 00:30:42,640 --> 00:30:45,000 Speaker 1: you're holding on for dear life. You're trying to balance, 459 00:30:45,160 --> 00:30:46,920 Speaker 1: You're trying to do all those different things. If you 460 00:30:46,960 --> 00:30:50,240 Speaker 1: actually put the m G, if you tested your muscle 461 00:30:50,280 --> 00:30:55,160 Speaker 1: activation of where you are trying to get the most 462 00:30:55,400 --> 00:31:00,160 Speaker 1: muscle activation. The more complicated you make it, the less 463 00:31:00,480 --> 00:31:03,840 Speaker 1: you are activating those muscles, and the greater the likelihood 464 00:31:04,560 --> 00:31:09,600 Speaker 1: of your getting injured. I contributed to an article way 465 00:31:09,600 --> 00:31:11,520 Speaker 1: back when on this very subject, and I just pulled 466 00:31:12,280 --> 00:31:14,280 Speaker 1: the line I gave them because I think it's a 467 00:31:14,280 --> 00:31:17,240 Speaker 1: perfect way to kind of pull this all together. I said, 468 00:31:17,520 --> 00:31:20,680 Speaker 1: you cannot isolate the upper and lower abdominals, but based 469 00:31:20,680 --> 00:31:25,040 Speaker 1: on technique and exercise selection, you can increase the relative 470 00:31:25,160 --> 00:31:30,520 Speaker 1: muscle activation in an abdominal region. And there you have it. 471 00:31:31,680 --> 00:31:38,160 Speaker 1: Most of the lower ab issue is healthy eating and exercise. 472 00:31:38,200 --> 00:31:40,760 Speaker 1: Burning it off. Gotta burn it off first. People you 473 00:31:40,760 --> 00:31:42,120 Speaker 1: want to see it, you gotta get rid of it. 474 00:31:43,000 --> 00:31:46,680 Speaker 1: So you can do ten thousand lower ab crunches. You're 475 00:31:46,680 --> 00:31:51,200 Speaker 1: never gonna see them. It's super strong, though, So focus 476 00:31:51,280 --> 00:31:55,120 Speaker 1: on variation of your abdominal exercises. As I just said, 477 00:31:55,200 --> 00:31:59,440 Speaker 1: keep it simple, keep it consistent, make those connections, and yes, 478 00:31:59,520 --> 00:32:03,560 Speaker 1: you can do more complicated exercises over time. Like everything 479 00:32:03,600 --> 00:32:06,600 Speaker 1: else in fitness, you need to earn the right. And 480 00:32:06,640 --> 00:32:09,800 Speaker 1: by earning the right, you're still getting incredible benefits by 481 00:32:09,840 --> 00:32:13,239 Speaker 1: sticking to certain exercises. And you may say, now you're 482 00:32:13,240 --> 00:32:15,840 Speaker 1: totally contradicting with the variation. No, you're still going to 483 00:32:16,000 --> 00:32:21,840 Speaker 1: vary your routine. Within those frameworks, within the regions and 484 00:32:22,840 --> 00:32:26,080 Speaker 1: maybe going four weeks, six weeks and then switching it up, 485 00:32:27,160 --> 00:32:29,600 Speaker 1: many different ways to do it, but at the end 486 00:32:29,600 --> 00:32:34,760 Speaker 1: of the day comes down to form and connections. All right, 487 00:32:35,760 --> 00:32:39,560 Speaker 1: how is that for some conflicting research? But I really 488 00:32:39,560 --> 00:32:42,480 Speaker 1: like where it goes. You know, there's the science when 489 00:32:42,520 --> 00:32:44,960 Speaker 1: you really start to you know, go to the current 490 00:32:45,000 --> 00:32:48,840 Speaker 1: research and and look at the different techniques. You can 491 00:32:49,480 --> 00:32:56,960 Speaker 1: activate more of a certain region based on technique, exercise selection, intensity, 492 00:32:57,800 --> 00:33:02,600 Speaker 1: and other factors. All right, questions comments, let me know 493 00:33:02,720 --> 00:33:05,800 Speaker 1: Tom h Fit is Instagram and Twitter. Tom h Fit. 494 00:33:06,120 --> 00:33:09,040 Speaker 1: Please subscribe to the podcast if you have not already, 495 00:33:09,440 --> 00:33:12,760 Speaker 1: and please rate the show super helpful and if you 496 00:33:12,760 --> 00:33:15,800 Speaker 1: can leave comments where you listen, greatly appreciate it as well. 497 00:33:16,160 --> 00:33:18,680 Speaker 1: And finally, fitness Disrupted dot com you can reach out 498 00:33:18,720 --> 00:33:21,320 Speaker 1: to me through there. I want to get you the 499 00:33:21,320 --> 00:33:24,960 Speaker 1: greatest results. I understand how confusing this is, especially when 500 00:33:24,960 --> 00:33:27,520 Speaker 1: I pull up a topic like today and you know 501 00:33:27,560 --> 00:33:30,280 Speaker 1: there's so many more studies. I'm trying to simplify it 502 00:33:30,320 --> 00:33:35,760 Speaker 1: down in the shortest amount of time. And it's about consistency, 503 00:33:36,280 --> 00:33:41,240 Speaker 1: it's about variation, it's about simplicity and Nothing beats that 504 00:33:41,360 --> 00:33:44,320 Speaker 1: consistency and never forget what I tell you at the 505 00:33:44,400 --> 00:33:48,920 Speaker 1: end of every podcast. You are in charge of what 506 00:33:48,960 --> 00:33:51,160 Speaker 1: you put into your mouth, how much you move, and 507 00:33:51,440 --> 00:33:56,240 Speaker 1: your attitude. That is awesome. I am Tom Holland. This 508 00:33:56,320 --> 00:34:04,600 Speaker 1: is Fitness Disrupted. Believe in yourself. M hmm. Fitness Disrupted 509 00:34:04,680 --> 00:34:08,040 Speaker 1: is a production of I Heart Radio. For more podcasts 510 00:34:08,040 --> 00:34:10,719 Speaker 1: from my heart Radio, visit the i heart Radio app, 511 00:34:10,960 --> 00:34:14,400 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.