The best ab exercises are surprisingly easy to do. A study at the
Biomechanics Lab at San Diego State University looked at a variety of
common abdominal exercises in order to determine what really works. The
study compared 13 abdominal exercises, ranging from the traditional
crunch to more complicated activities, using at-home and gym equipment.
Each of the 13 exercises was ranked for muscle stimulation (measured
with EMG) in the rectus abdominus (the long, flat muscle extending the
length of the front of the abdomen) and the internal and external obloquies
(the long, flat muscles extending along the sides of the
abdomen at an angle).
Keep in mind that getting
great abs takes more than just exercise, you need proper nutrition
and a well-balanced exercise routine to go with the crunches.
You also need to understand the differnce between
Body
Composition and Body Fat.
The study found the three best abdominal exercises are:
- Bicycle maneuver See
a Picture
Lie flat on the floor with your lower back pressed to the ground.
Put your hands beside your head. Bring your knees up to about a
45-degree angle and slowly go through a bicycle pedal motion. Touch
your left elbow to your right knee, then your right elbow to your
left knee. Breath evenly throughout the exercise.
- Captain's chair See
a Picture
This was one of the few on the "most effective" list that
involves gym equipment. Start with legs dangling and slowly lift
your knees in toward your chest. The motion should be controlled and
deliberate as you bring your knees up and return them back to the
starting position.
- Crunch on an exercise ball See
a Picture
Sit on the exercise ball with your feet flat on the floor. Let the
ball roll back slowly and lie back until your thighs and torso are
parallel with the floor. Contract your abdominals raising your torso
to no more than 45 degrees. To work the oblique muscles, make the
exercise less stable by moving your feet closer together.
Of the equipment they studied, the Ab Rocker by Body by Jake, was the
worst piece of equipment tested. The Ab Roller and the Torso Track were
better than the Ab Rocker, but statistically they were not much better
than the basic crunch.
The best piece of equipment was a large
exercise ball.
Full Study Results:
Best to worst exercises for strengthening the rectus abdominus:
- Bicycle maneuver
- Captain’s chair
- Crunches on exercise ball
- Vertical leg crunch
- Torso Track
- Long arm crunch
- Reverse crunch
- Crunch with heel push
- Ab Roller
- Hover
- Traditional crunch
- Exercise tubing pull
- Ab Rocker
Best to worst exercises for strengthening the obliques:
- Captain’s chair
- Bicycle maneuver
- Reverse crunch
- Hover
- Vertical leg crunch
- Crunch on exercise ball
- Torso Track
- Crunch with heel push
- Long arm crunch
- Ab Roller
- Traditional crunch
- Exercise tubing pull
- Ab Rocker
For more information about the study and the proper technique for each
exercise listed see:
How
to do the Top Abdominal Exercises Correctly
Also See:
Source:
Anders, Mark. "New Study Puts the Crunch on Abdominal
Exercises." ACE Fitness Matters Magazine, 14 May 2001
