Is the abdominal muscle training focused on the upper abdominal muscles or lower abdominal muscles

The abdominal muscle wheel mainly exercises the overall rectus abdominis muscle, which has a stimulating effect on both the upper and lower abdominal muscles, but the details of the movement determine the focus area. The rectus abdominis is a muscle that runs through the sternum to the pubic bone, and cannot be trained in isolation. However, by adjusting the body angle and force application, the activation level of specific areas can be enhanced. When using the abdominal muscle wheel, if the kneeling position is adopted and the forward leaning angle of the trunk is small, the core force is more concentrated in the upper abdominal muscle area. In this posture, the thoracic spine has a greater degree of flexion and the upper rectus abdominis muscle fibers contract more significantly, making it suitable for people who want to strengthen the upper abdominal line. Maintaining stable contraction of the scapula and avoiding shrugging or excessive arching can reduce neck compensation. During training, you can try pausing at the peak contraction to enhance the sustained tension of the upper abdominal muscles. If you adopt a standing posture or a kneeling posture with the hip joint fully extended, the participation of the lower abdominal muscles will be significantly improved. The greater the angle formed between the body and the ground, the longer the resistance torque that the lower rectus abdominis needs to resist. At this time, the pelvic tilt force mode can accurately activate the lower abdominal muscles. For postpartum recovery or sedentary individuals, basic exercises such as supine leg lifting can be used to strengthen lower abdominal strength, and then gradually transition to abdominal muscle training to avoid lumbar compensation due to insufficient muscle strength.

Abdominal muscle rotation training should be combined with aerobic exercise and dietary management to show the contour of abdominal muscles. When the body fat percentage is too high, it will mask the training effect. It is recommended to schedule 3 training sessions per week, with 3 groups of 8-12 sessions per session, and no more than 60 seconds of rest between groups. After training, it is necessary to perform baby style stretching to relax the abdominal muscles and avoid repeated stimulation of the same area within 48 hours. First time users can place towels on the yoga mat to reduce rolling resistance, or use elastic bands to assist in controlling the return movement.