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Health Fitness Articles
What Are The Best Abdominal Exercises?
If you dream of owning a set of fabulous
six pack abs and wondering what are the best exercises for your abdominal
muscles, a team of California researchers may have the scientifically proven
information which you are looking for.
However,
first and foremost, although it is apparent to many people, exercising is just
one part of the equation to get that awesome six pack abs. Losing the fat
around your waist is the other part of the equation. It may surprise or even
disappoint some of you to know that the traditional sit ups or even the
crunches are not the best exercises for a stronger and flatter stomach.
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A research team headed by Dr Peter Francis, Ph.D.
at at San Diego State University put different abdominal exercises to the test
and found out that sit-ups and crunches ranked close to the bottom of various
abs exercises.
"The sit-up is ineffective." Dr Francis
said. "In a typical situation, people do sit-ups by lying on the floor with
their legs either straight or their knees bent. They then sit all the way up,
relying on the strength of their hips and less on their abdominal muscles. Not
only is a sit-up ineffective but it puts a tremendous strain the back and may
cause back problems later in life." Dr Francis added.
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Now brace yourself for another surprise.
Despite all the advertising hype, many abdominal exercise equipment tested
such as the Torso Track and the Ab Roller were found to be no more effective
or only marginally more effective than the crunch exercise. This led Dr
Francis to conclude that "You don't need to spend money on abs exercise
equipment to strengthen your abs muscles".
So what are the most effective abdominal exercises
The San Diego research which was sponsored by the
American Council on Exercise (ACE) studied thirteen common abdominal exercises
and ranked them from most to the least effective.
The
scientific experiment included 30 healthy men and women whose age ranged from
20 to 45 and who exercise occasionally or frequently. Each of the subject was
put through a series of abdominal exercises, including the crunch, modified
crunches, partial body-weight exercises and exercises using both home and gym
equipment. Their muscular activities were monitored closely during each
exercise using scientific electromyography equipment.
Every
one of the exercises was ranked for muscle stimulation in the rectus abdominus
(long, flat muscle on front of the abdomen) and the obliques (long, flat
muscles along the sides of the abdomen).
And
what are the results of the research? Drum roll…………
The Best To Worst Abs Exercises For Strengthening The Rectus
Abdominis Are :-
Bicycle Crunch Exercise
Captain's Chair Exercise
Ab Crunch on Exercise Ball
Vertical Leg Crunch
Torso Track Long Arm Crunch
Reverse Crunch Crunch with Heel
Push
Ab Roller Plank (Hover) Exercise
Traditional (Basic) Abdominal
Crunch Exercise
Ab Rocker
If
you insist on crunching, the researchers have found out that you are better
off doing a vertical crunch or a reverse crunch. Dr Francis further added that
these crunches do not put as much stress on your back as the traditional sit
up type of crunch.
Now
that you know what the best scientifically proven abs exercises are, and as I
have said at the beginning of this article, even though you may have the most
awesome six pack abs in the entire universe, but if you have a layer of fat
covering them up, your fabulous abs muscles will never show.
So
the first thing to do for your well
defined abs to show is to lose
your abdominal fat quickly.
To
your 6 pack abs training success
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