Best Ab Exercises

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The best, and most common abdominal exercises were put to the test by researchers at the Biomechanics Lab at San Diego State University. The researchers wanted to compare the muscles activation and engagement in the most common abdominal exercises to find out if there are actually good and bad exercise for muscle building, and to learn if any of the ab equipment on the market does, in fact, work better than basic body weight exercises.

The research study was one of the first, and most comprehensive, studies that was widely promoted and is still used today to compare the pros and cons of some of the most common ab exercises. The study included the most common thirteen abdominal exercises and popular ab exercise equipment of 2001. The researchers then ranked each exercise for muscle stimulation while the exercise was performed.

The study gave a comprehensive list of exercise that target specific muscle groups and also the best overall ab exercises.

The top 3 were;

BICYCLE CRUNCH EXERCISE

• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
• With your hands gently holding your head, lift your knees to about a 45-degree angle.
• Slowly, at first, go through a bicycle pedal motion.
• Alternately touching your elbows to the opposite knees as you twist back and forth.
• Breath evenly throughout the exercise.

 

CAPTAINS CHAIR EXERCISE

• 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.
• To increase intensity perform this exercise with straight legs.

 

SWISS BALL CRUNCH

• Sit on the swiss 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. 

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