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The 6 best ab exercises

Article by Vincent Jeffries

In order for the abs to look truly great you have to use at the very least 6 best ab exercises. The reasoning behind this is because the abdominals have a number of compartments that need to be worked. When you use the 6 best ab exercises you will work every aspect of your abdominals making them cut, defined and just plain awesome. There is no better feeling than having a great 6 pack under your shirt. The other great benefit is that if you train your abs with the 6 best ab exercises you will dramatically increase your core strength which will lower you chances of picking up injuries in training.

In essence, while there are a definite 6 best ab exercises, bear in mind that the very best form of abdominal training is when you keep your core unstable. This forces your mid section to pick up a lot of strain because the other major muscle groups are out of the picture. Having said that, if you are aiming at great abdominals, then you will want to train your abs at least four times a week with the following exercises. These are the 6 best ab exercises. Air Bike Crunches, Janda Situps, Sit ups, Lying side crunch, Supine double leg raise, Alternating toe touch and hip thrusts. Perform those exercises in that order for at least 20 repetitions per exercise without any breaks between exercises for two to three sets. They are by far the 6 best ab exercises that will strengthen every part of your abdominals in a progressive fashion.

Now of course training your abdominals is just part of the process to gaining super quality abs. You need to not only follow the 6 best ab exercises but also implement a fat cutting diet. All you want to achieve is to shed unnecessary layers and reduce your overall body fat so that your abs will look cut, ripped and completely defined.

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In order to see a detailed training program for the 6 best ab exercises and watch a video demonstration, check out the 6 best ab exercises

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What are the Best Ab Exercises?

Recent studies in California looked at thirteen common ab exercises and ranked them with regard to effectiveness based on muscle stimulation (measured by an electromyogram (EMG) which measures the electrical impulses of muscles at rest and during contraction) in the Rectus Abdominis and the Internal and External Obliques. The more activity the higher the ranking assigned.

The results showed that the most effective abdominal exercises were the ones that required constant abdominal stabilization, as well as body rotation. The top 3 ab exercises were: Bicycles, The Captain’s Chair, and Crunches on an Exercise Ball, in that order. 

Bicycles and the Captain’s Chair are more advanced exercises and should not be attempted by beginners. As beginners have yet to develop adequate strength of the torso and the neck to handle these advanced exercises and could injure themselves.

One surprising result was that the traditional crunch ranked 11th out of 13. The study also showed slight differences in which exercises would give you the most effective workout for the rectus abdominis or the obliques. Bicycles and the Captain’s Chair were no 1 and no 2 on both lists, with Bicycles the best for the rectus abs, and the Captain’s Chair the best for the obliques.

The 5 Best Ab Exercises For The Rectus Abdominis:

Bicycle Crunches
Captain’s Chair
Crunches on an Exercise Ball
Vertical Leg Crunch
Ab roller

 The 5 Best Ab Exercises For The Obliques:

Captain’s Chair
Bicycle Crunches
Reverse Crunch
Plank
Vertical Leg Crunch

Here is a brief outline of how to do each exercise.

 

Bicycle Crunches

Lie flat on your back, lower back pressed into the floor, thighs perpendicular to your torso, lower legs parallel to the floor, fingertips placed lightly behind your ears.

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 Extend your right leg out at an approximately 40 degree angle from the floor, while simultaneously bringing your left knee in. Use your abs to twist your right shoulder and elbow up and across your body toward your left knee. Touch your knee with your elbow if you can. Reach only as far as you can without straining. Lower yourself back to the floor, then reverse the movement for the other side. Use a continuous fluid motion.

 

Captain’s Chair

Rest your elbows on the support pads. Stabilize your upper body by lightly grasping the handles, lower back pressed against the back pad. Your hips and knees flexed at 90 degrees. Keep your head up, eyes looking straight ahead.

Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Your lower back should lift off the pad at the top of the movement. Pause at the top, then slowly lower back to the starting position. Don’t let your legs hang straight down. Don’t let them go past 90 degrees.

 

Crunches on an Exercise Ball

Lie back over the ball with your back slightly curved over the ball. Your feet should be flat on the floor, shoulder width apart, with your thighs and torso parallel with the floor. Hands behind your head, with your fingertips lightly by your ears.

Contract your abs to lift your upper torso, lifting your shoulders off the ball. Don’t raise further than 45 degrees. Pause at the top, then slowly return to the starting position and repeat.

 

Vertical Leg Crunch

Lie on your back (lower back pressed into the floor) with your legs raised straight up, knees over your hips, with knees slightly bent. Place your hands behind your head, fingertips lightly behind your ears.

Using your upper abs, raise your shoulder blades off the floor, rib cage rolling toward your hips. Pause at the top, then slowly lower back to the starting position. Lightly touch your shoulder blades on the floor and repeat. Don’t rest at the bottom.

 

Ab Roller

Preparation: Kneel on the floor facing the Ab roller, thighs perpendicular to the floor and grip the handles in each hand.

Slowly glide forward to a stretched out position. Inhale as you’re moving forward. Keep your abs braced (as though someone was going to punch you in the stomach) throughout the movement. Using your arms and upper body, roll yourself back, exhaling as you return to the starting position. 

                                                                               

 Reverse Crunches

Lie on your back with your lower back pressed into the floor. Head and neck should be relaxed, with your hands down at your side, palms down. Both your hips and knees should be bent at a 90 degree angle.

Contract your lower abs to raise your hips towards your rib cage, slowly curling your tailbone up off the floor. Your legs will reach towards the ceiling with each rep. Exhale on the lift, inhale and slowly lower your hips back to the starting position. Don’t push with your hands.

 

The Plank

Lie face down with your weight on your forearms and toes. Elbows should be bent at 90 degrees and directly under your shoulders. Rest on your forearms, knees, and toes before starting

Lift up off your knees so that you are supported on your forearms and toes. Your back should be level. Keep your head in line with your body and spine in a neutral alignment, bracing your abs throughout the holding of position. Hold the planked position for 20 to 30 seconds to start with.

What are the Best Ab Exercises?

Article by Gavin Brodie

Recent studies in California looked at thirteen common ab exercises and ranked them with regard to effectiveness based on muscle stimulation (measured by an electromyogram (EMG) which measures the electrical impulses of muscles at rest and during contraction) in the Rectus Abdominis and the Internal and External Obliques. The more activity the higher the ranking assigned.

The results showed that the most effective abdominal exercises were the ones that required constant abdominal stabilization, as well as body rotation. The top 3 ab exercises were: Bicycles, The Captain’s Chair, and Crunches on an Exercise Ball, in that order.

Bicycles and the Captain’s Chair are more advanced exercises and should not be attempted by beginners. As beginners have yet to develop adequate strength of the torso and the neck to handle these advanced exercises and could injure themselves.

One surprising result was that the traditional crunch ranked 11th out of 13. The study also showed slight differences in which exercises would give you the most effective workout for the rectus abdominis or the obliques. Bicycles and the Captain’s Chair were no 1 and no 2 on both lists, with Bicycles the best for the rectus abs, and the Captain’s Chair the best for the obliques.

The 5 Best Ab Exercises For The Rectus Abdominis:

Bicycle CrunchesCaptain’s ChairCrunches on an Exercise BallVertical Leg CrunchAb roller The 5 Best Ab Exercises For The Obliques:

Captain’s ChairBicycle CrunchesReverse CrunchPlankVertical Leg CrunchHere is a brief outline of how to do each exercise.

Bicycle Crunches

Lie flat on your back, lower back pressed into the floor, thighs perpendicular to your torso, lower legs parallel to the floor, fingertips placed lightly behind your ears.

Extend your right leg out at an approximately 40 degree angle from the floor, while simultaneously bringing your left knee in. Use your abs to twist your right shoulder and elbow up and across your body toward your left knee. Touch your knee with your elbow if you can. Reach only as far as you can without straining. Lower yourself back to the floor, then reverse the movement for the other side. Use a continuous fluid motion.

Captain’s Chair

Rest your elbows on the support pads. Stabilize your upper body by lightly grasping the handles, lower back pressed against the back pad. Your hips and knees flexed at 90 degrees. Keep your head up, eyes looking straight ahead.

Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Your lower back should lift off the pad at the top of the movement. Pause at the top, then slowly lower back to the starting position. Don’t let your legs hang straight down. Don’t let them go past 90 degrees.

Crunches on an Exercise Ball

Lie back over the ball with your back slightly curved over the ball. Your feet should be flat on the floor, shoulder width apart, with your thighs and torso parallel with the floor. Hands behind your head, with your fingertips lightly by your ears.

Contract your abs to lift your upper torso, lifting your shoulders off the ball. Don’t raise further than 45 degrees. Pause at the top, then slowly return to the starting position and repeat.

Vertical Leg Crunch

Lie on your back (lower back pressed into the floor) with your legs raised straight up, knees over your hips, with knees slightly bent. Place your hands behind your head, fingertips lightly behind your ears.

Using your upper abs, raise your shoulder blades off the floor, rib cage rolling toward your hips. Pause at the top, then slowly lower back to the starting position. Lightly touch your shoulder blades on the floor and repeat. Don’t rest at the bottom.

Ab Roller

Preparation: Kneel on the floor facing the Ab roller, thighs perpendicular to the floor and grip the handles in each hand.

Slowly glide forward to a stretched out position. Inhale as you’re moving forward. Keep your abs braced (as though someone was going to punch you in the stomach) throughout the movement. Using your arms and upper body, roll yourself back, exhaling as you return to the starting position.

Reverse Crunches

Lie on your back with your lower back pressed into the floor. Head and neck should be relaxed, with your hands down at your side, palms down. Both your hips and knees should be bent at a 90 degree angle.

Contract your lower abs to raise your hips towards your rib cage, slowly curling your tailbone up off the floor. Your legs will reach towards the ceiling with each rep. Exhale on the lift, inhale and slowly lower your hips back to the starting position. Don’t push with your hands.

The Plank

Lie face down with your weight on your forearms and toes. Elbows should be bent at 90 degrees and directly under your shoulders. Rest on your forearms, knees, and toes before starting

Lift up off your knees so that you are supported on your forearms and toes. Your back should be level. Keep your head in line with your body and spine in a neutral alignment, bracing your abs throughout the holding of position. Hold the planked position for 20 to 30 seconds to start with.

About the Author

Gavin Brodie is a fitness and nutrition coach and writer. For more information on a fitter healthier life see http://www.health-and-fitness-it-is.com