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Best Ab Exercises
What are the best ab exercises you ask? Many people automatically think of the traditional crunch when this question comes up. But in a recent study of 13 common abdominal exercises, the traditional crunch actually ranked near the bottom. The study included 30 healthy men and women ranging from ages 20 to 45 and was conducted by the Biomechanics Lab at San Diego State University. Each participant performed 10 to 12 repetitions of each abdominal exercise while it was measured for effectiveness using an electromyography. This specialized equipment measures activity in the abdominal muscles while the exercise is performed. The data was gathered and analyzed and then ranked based on effectiveness in the rectus abdominis and oblique muscles. So which abdominal exercise came out on top? The top 3 for overall effectiveness, in order from first to third, were the bicycle crunch, captain's chair and the exercise ball crunch. These were the top 3 for most effective in the rectus abdominis muscle as well with the vertical leg crunch, torso track and long arm crunch coming in at numbers 4 - 6 respectively. The most effective in the oblique muscles were the captain's chair, bicycle crunch and the reverse crunch and following close behind were the hover, vertical leg crunch and the exercise ball crunch. So where did the traditional crunch end up on this list of 13 abdominal exercises? Rounding out the bottom 3 for effectiveness in both the rectus abdominis and the oblique muscles were the traditional crunch coming in at number 11, the exercise tubing pull at number 12 and in last place was the ab rocker. The results of the study did show all of these ab exercises were effective to some degree however some were just more effective than others on the abdominal muscles. |
Full study results on acefitness.org
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This intel was contributed by jlb724
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May, 2012
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