The Best and Worst Exercises for Your Abs
by www.SixWise.com
The abdominals are one of the most loathed, yet most coveted,
set of muscles that Americans want to define, but often don't
know how. To be fair, it really isn't possible to "spot
treat" your body and get rock-hard abs simply by doing
some crunches. You must concentrate on a healthy diet and
aerobic exercise first, to reduce fat and shape up your body
overall, so that the work you do to tone your tummy can be
seen.
Trimming your abs takes more than just crunches ...
you also must have a healthy diet and a complete exercise
routine.
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However, assuming you're ready to get down to business and
trim
up your stomach just in time for swimsuit season, there
are certain exercises that are much more effective than others
(with the research to prove it).
Toning Your Tummy: The Best and the Worst Techniques
A study by researchers at San Diego State University, sponsored
by the American Council on Exercise (ACE), tested 13 common
abdominal exercises for muscle stimulation in the front and
side abdominal muscles (the rectus abdominus and the obliques,
respectively).
The exercises, some of which involved equipment (such as
the "Ab Rocker"), were performed by 30 people aged
20 to 45, who exercised either daily or occasionally. Meanwhile,
the activity of their muscles was monitored during the exercises
using electromyography equipment.
The researchers concluded that exercises that "require
constant abdominal stabilization, as well as body rotation,
generated the most muscle activity in the obliques,"
and were, therefore, the most effective.
Meanwhile, they concluded that it's not necessary to purchase
a piece of equipment to give your abs a good workout. (The
only exception being if the equipment inspires you to routinely
workout your abs and stick with the program.)
The Worst Exercises
Nearing the bottom of the list when it comes to ab exercises
you're better of forgetting was the ever-popular crunch or
sit-up.
"The problem with the sit-up is that it is ineffective,"
Peter Francis, Ph.D., the study's lead researcher, said.
It's ineffective because rather than relying on the abdominal
muscles to sit up, most people use their hips. Meanwhile,
sit-ups are notorious for straining the back, Francis says.
Other exercises that made the bottom of the list were:
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The Torso Track: Though it was "marginally more
effective" than a traditional crunch, a significant
number of people experienced lower-back pain as a result.
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The Ab Roller: This was no more effective than a traditional
crunch.
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The Ab Rocker: This was found to be up to 80 percent
less effective than a traditional crunch.
"You don't have to spend $150 on a piece of exercise
equipment to strengthen your abs," says Francis.
The Best Exercises for Your Abs
Following are the most effective abdominal exercises found
by the study. To get the best results, Francis recommends
alternating between several of the top exercises and doing
a five-minute session each day.
1. The Bicycle
Lying flat on your back, raise your knees to a 45-degree
angle. Move your legs in a bicycle-pedaling motion,
while touching your left elbow to your right knee, then
your right elbow to your left knee.
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Source:
American Council on Exercise (ACE)
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2. The Captain's Chair
(This uses a piece of gym equipment.) Grip the handholds
of the equipment lightly and keep your lower back pressed
against the back pad. Allow your legs to dangle below,
then slowly lift your knees toward your chest in a controlled
motion. Slowly return your knees to the starting position.
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Source:
American Council on Exercise (ACE)
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3. Crunch on Exercise Ball
Lie with your back on the exercise ball so that your
thighs and torso are parallel to the floor. With your
hands behind your head, or crossed over your chest,
tuck your chin in toward your chest and contract your
abdominals. Your torso should raise no more than 45
degrees from the ball. To vary difficulty, move your
feet wider apart or closer together.
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Source:
American Council on Exercise (ACE)
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4. Vertical Leg Crunch
These crunches (along with the reverse crunch below)
put less stress on the back than typical crunches. Lying
flat with your back on the floor and your hands behind
your head, extend your legs straight up, crossed at
the ankle with a slight bend in the knees. Lift your
torso toward your knees, contracting your abdominal
muscles and keeping your chin off your chest.
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Source:
American Council on Exercise (ACE)
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5. Reverse Crunch
Lying flat on the floor with your back on the ground,
put your hands beside your head or extend them flat
by your sides. Cross your feet at the ankles and lift
your knees to a 90-degree angle. Press your lower back
to the floor and contract your abs so your hips rotate
and your legs reach toward the ceiling.
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Source:
American Council on Exercise (ACE)
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Recommended Reading
What
to do AFTER a Workout to Get Maximum Benefit From Your Exercise
The
Health Benefits of Dancing -- Including Specific Benefits
of Different Dances
Sources
American
Council on Exercise
HealthAtoZ.com