Numerous factors influence abdominal exercise efficiency. These include height, weight, leg to torso length ratio, hip flexor flexibility, lower back alignment, abdominal strength and neck tension. Despite countless studies about the so-called best abdominal exercises, experts rarely agree with each other. Some trainers believe the best abdominal exercises are those that suit their client's individual body type. Others argue it's not the exercise, but the manner in which it is performed, that influences its efficiency.
Function
The best abdominal exercise forms follow the muscle function. Spinal flexion exercises such as crunches and sit-ups work the rectus abdominus, the large, central abdominal muscle. Oblique curls and rotary abdominal exercises work the internal obliques, which form an "X" across your upper torso. Side bends work the external obliques, located near your waistline. The transverse abdominal muscle supports posture and spinal stability. Balance exercise in all positions works these deeper core muscles.
Misconceptions
The quest for a flat belly is akin to the quest for the Holy Grail. Both quests are steeped in false or inaccurate information. Spot reduction, the most common abdominal training fallacy, inspired the Federal Trade Commission to create Project ABSurd, which penalizes electronic ab belt manufacturers that claim their product reduces abdominal fat. Only aerobic exercise and dietary modification reduces abdominal fat. Lower abdominal exercise is another myth. While some trainers state that the reverse curl exercise works the lower abdominal muscles, trainer Joseph M. Horrigan disputes this theory in an article on the Iron Man Magazine website, Horrigan argues the lower and upper portion of the rectus abdominus muscle respond simultaneously, and that it's impossible to isolate one part of the muscle.
Expert Insight
The American Council on Exercise, an instructor certification and fitness research organization performed a study that compared the efficiency of various floor and equipment abdominal exercises. The researchers used electromyography equipment to test muscle activation in each exercises. The captain's chair, the bicycle maneuver, the stability ball crunch and the reverse curl were the most effective. The Ab Rocker, a home-exercise device advertised on television infomercials, was the least effective.
Considerations
Despite research claiming their efficiency, certain exercises are unsuitable for specific body types. People with long legs, shorter upper torsos and tight hip flexors may experience discomfort during the bicycle maneuver. Standing rotary exercises, performed with bands or cables, may provide a better alternative. Tight hip flexors and limited upper body strength interferes with correct performance of the captain's chair exercise. Fitness expert Gin Miller suggests the prone tuck and roll, a stability ball version of the exercise.
Warning
Slow, controlled movements create the best results. Avoid jerking your neck or spine. Excessive repetitions in poor form cause injuries. If your back arches during supine exercises, modify the movements so that at least one foot remains on the floor.
References
- Federal Trade Commission: FTC Charges Three Top-selling Electronic Abdominal Exercise Belts with Making False Claims
- Iron Man Magazine: Ab Facts and Fallacy
- ACE Fitness: New Study Puts the Crunch on Ineffective Ab Exercises
- ExRx: Fat Loss and Weight Training Myths
- Spine Journal: Determining the Stabilizing Role of Individual Torso Muscles During Rehabilitation Exercises
Member Comments