The Most Effective And The Best Ab Exercises

The best ab exercises according to one study were those that showed larger effectiveness in the abdominal muscles.  When doing abdominal exercises you can feel it in your muscles but to really give you a great ab workout, you need to use those abdominal exercises that are the best. 

So what are the best ab exercises you ask?  If you’re thinking it’s the traditional crunch you’d be wrong.  In a study carried out by the Biomechanics Lab in San Diego the normal crunch came in at the bottom three.  The study included thirteen common abdominal exercises including some using abdominal exercise gear. 

This study included 30 healthy men and women.  They ranged between 20 years old to forty five years old and ranged from little or no activity to daily exercise routines.  Each person was given an opportunity to practice the abdominal exercise before performing 10 to 12 repetitions.  The study used an electromyography to measure the activity in the rectus abdominus and the oblique muscles. 

the simple way to do the bike Crunch

1. Stay horizontal on your back and place your hands loosely behind your head. 

2. Raise your left leg and bend your knee at a forty five degree angle. 

3. Lift your other leg off the floor keeping your leg straight. 

4. Lift your body up barely touching your right elbow to your left knee. 

5. In a cycle motion with your legs, switch your left elbow to your right knee.

6.  Repeat this motion for ten to twelve repetitions. 

The easiest way to do the Captain’s Chair

This abdominal exercise needs a “captain’s chair” which can be found at most gymnasiums. 

1.  Strongly grip the handles with both hands and place your elbows flat against the padded arm rest. 

2.  Commence with your legs hanging. 

3.  Slowly lift both knees towards your chest. 

4.  Slowly return both legs to the starting position. 

For a slight change to this exercise, when brining your knees up twist barely at the trunk. 

The easy way to do the Exercise Ball Crunch

1.  Sit on the exercise ball with your feet flat to the floor. 

2.  Let the ball roll back a touch and lie back till your thighs and torso are even with the floor. 

3.  Raise your torso to a forty five degree angle while pushing your naval towards your back contracting the muscles. 

4.  Repeat for 10 to twelve repetitions.

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