Easiest And Most Effective Abdominal Exercises

Runners know that a strong core is vital for good performance but which stomach exercises should be included in the best ab workout?

A new study, published by the American Council on Exercise, looked into this, ranking the best and worst stomach exercises in order of their effectiveness.

The study looked at the results of a number of different ab exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment.

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To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning your upper body to the left, bringing your right elbow towards the left knee.

For this ab exercise you’ll need to be in a gym. Using a captain’s chair or a seat-less chair with back and armrests, let your legs dangle straight down, before raising your knees up towards your chest. Engaging your ab muscles, slowly lower your legs back down and repeat. Definitely one to add to the best ab workout list.

According to the study, the third most-effective abdominal exercise was the simple crunch, but on a medicine or balance ball. Lie on the ball with your hands behind your head and complete the simple crunch, using your core muscles to lower yourself down and bring yourself forwards.

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According to the researchers, although crunches on an exercise ball generated less activity in the obliques and rectus abdominals than some of the other ab exercises on the list, as it generated less activity in the leg muscles, it was more targeted to the abs and the best overall exercise.

Researchers found the least effective ab exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker. Researchers noted: “the ab roller was no more effective than the traditional crunch, while the ab rocker was up to 80% less effective.”

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Six-pack abs are impressive to look at, and often conjure up images of hours spent in the gym — however, obtaining a strong core is surprisingly easy, if you know how.

Most Effective Ab Exercises

Visibleabs are actually made in the kitchen — a diet leading to a low body fat percentage is the mostimportant things —but there are various workouts that will successfully harden and transform your abdominals.

According to a study done by the American Council on Exercise (ACE), there are three abdominal workouts that are most effective in achieving a strong core and washboard stomach muscles.

For this position, you lie on your back on a yoga mat with your legs in the air and knees pulled towards your chest. Fingertips should be placed behind your ears.

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To engage your core, contract your shoulder blades as you lift each side off the floor while straightening one leg and rotating your body. With each rotation, your elbow should reach towards your opposite leg.

The exercise uses all of the abdominal muscles, including the rectus abdominis - the front ab muscles that make up the six-pack.

To do this exercise, lie on a ball with your hands behind your head and carry out a typical crunch exercise of leaning back and using your core muscles to then bring you forward.

Best Ab Workouts Of All Time

The study, led by Phd Peter Francis at the Biomechanics Lab at San Diego State University, compared 13 popular abdominal exercises, some involving equipment, and ranked them from most to least effective.

The exercises were ranked by muscle stimulation in the rectus abdominis, the front ab muscles, and the obliques, the muscles extending from the sides of the abdominal wall.

In addition to making you appear “in shape, ” abs are also important - as a strong abdominal wall is necessary to protectthe spine and keepposture upright and straight.

Easy At Home Ab Exercises

If you have set out to achieve a six-pack, it will likely take you anywhere from three to 20 months, according to ACE.

However, make sure your diet is on par with your goals, as hours of hard workcan be sabotaged by what you eat.