Why are only the top two obvious when training abdominal muscles

When training abdominal muscles, only the upper two areas are obvious, which is usually related to uneven body fat distribution and a single training method. The degree of abdominal muscle exposure is mainly influenced by subcutaneous fat thickness, balanced muscle development, training movement selection, dietary control, and genetic factors.

1. Differences in body fat distribution

There are regional characteristics in abdominal fat accumulation, with higher metabolic activity in the upper abdomen, which is easily consumed through aerobic exercise. Lower abdominal fat cells are more sensitive to insulin and require stricter dietary control and prolonged exercise to eliminate it. When the body fat percentage does not reach a sufficiently low level, the lower abdominal muscles will be covered by the fat layer and difficult to show.

2. Uneven muscle recruitment

Conventional abdominal rolling exercises mainly stimulate the upper part of the rectus abdominis muscle. If only single training is performed for a long time, it can lead to excessive development of the upper abdominal muscles and insufficient activation of the lower abdominal muscles. The rectus abdominis muscle is actually a whole muscle, but there are segmental differences in the recruitment of muscle fibers by nerves, and targeted adjustment of movement angles is needed to fully activate it.

3. Limitations in Action Selection

Traditional movements such as sit ups and abdominal rolls mainly exercise the upper rectus abdominis muscle, lacking stimulation to the lower abdomen. Reverse abdominal roll, hanging leg lift, and other movements that require pelvic tilt can effectively mobilize the lower abdominal muscles. The training plan should include combinations of movements from different planes and angles, such as incorporating equipment load rotation training.

4. Insufficient core stability

Weak strength of deep transverse and oblique abdominis muscles can affect the overall presentation of abdominal muscles. These deep muscle groups are like natural waistbands, and insufficient tension can cause the abdomen to bulge outward, making it difficult to form clear areas even if body fat decreases. Static exercises such as plank support and vacuum abdominal compression can enhance the coordination of core muscle groups.

5. Genetic factors influence

The shape and quantity of abdominal muscle tendon cuts are determined by genes, and some populations are born with only four distinct abdominal muscles. Muscle morphology is also influenced by the proportion of muscle fiber types, and those with a high proportion of fast muscle fibers are more likely to show muscle contours. Although the genetic basis cannot be changed, existing muscle morphology can still be optimized through systematic training.

It is recommended to use whole-body compound training combined with aerobic exercise to control body fat percentage within a reasonable range. Maintain a moderate calorie deficit in diet and increase intake of high-quality protein. During the training, multiple angle movements such as hanging legs and rolling the abdomen with equipment are used, with 15-20 exhaustion exercises per group and 3-4 specialized abdominal muscle training sessions per week. At the same time, strengthen abdominal breathing training to enhance muscle and nerve control ability. Pay attention to stretching thoroughly after training to avoid affecting the appearance due to muscle tension. If there is no improvement in the long term, you can consult a professional fitness coach for an assessment of the movement pattern.