Should abdominal muscles be trained from top to bottom or from bottom to top

The effectiveness of abdominal muscle training is not closely related to the training sequence, the key lies in the standardization of movements and comprehensive stimulation. The rectus abdominis muscle group is a muscle group that contracts as a whole, and can be trained from the upper or lower abdomen, but the focus needs to be adjusted according to individual weak areas. The abdominal muscles are composed of multiple groups of muscles such as rectus abdominis and transverse abdominis, and their contractions have overall coordination. Traditional abdominal roll mainly stimulates the upper abdomen, while reverse abdominal roll focuses on the lower abdomen, but in actual training, muscle fibers participate together. When selecting the training sequence, priority can be given to activating weak areas. For example, those with insufficient strength in the lower abdomen can perform leg lifting movements first, while those with weak strength in the upper abdomen can start by rolling their abdomen. Regardless of the order, the movement standards should be ensured to avoid neck compensation, and each group of movements should achieve better results when exhausted. Some populations may experience differences in local training effectiveness due to high body fat percentage or imbalanced muscle strength. When body fat exceeds a certain level, aerobic exercise is needed to reduce subcutaneous fat in order to reveal abdominal muscle lines. For those with posture problems such as pelvic tilt, overtraining the lower abdomen may increase lumbar pressure. It is recommended to correct the posture before adjusting the training plan. Collaborative training of core muscle groups is more important than single abdominal muscle training, and movements such as plank support and dead worm exercises can comprehensively improve abdominal stability.

Abdominal muscle training should be combined with aerobic exercise and dietary management, and the abdominal muscle lines will only become apparent when the body fat percentage drops to a lower level. Schedule 3-4 training sessions per week, selecting 4-6 movements each time to fully stimulate muscle groups such as rectus abdominis and external oblique abdominis. Rest between groups should be controlled within 30 seconds. Avoid training the same muscle group every day, as muscles require a 48 hour recovery period. At the same time, pay attention to supplementing high-quality protein and complex carbohydrates to ensure the nutrients needed for muscle repair. For those with high body fat, create a calorie deficit. Long term desk sitting individuals should activate their hip flexors before training to avoid compensatory injuries to the lumbar spine.