The American Council on Exercise, a nonprofit fitness education organization, sponsored a study to determine the best and worst ab exercises. Participants performed 13 standard ab exercises, some with equipment, others not. The exercises were ranked from best to worst by the amount of muscle activity measured in the rectus abdominis, the main ab muscle, and the obliques, the side abs. Electromyography equipment was used to monitor the muscle activity. The ab exercise that topped the list as working the abs the hardest is the bicycle maneuver, or air bike crunch.
Step 1
Lie on your back on a mat. Place your hands on the back of your neck with your elbows sticking out to the sides. Pull your feet off the ground. This is the starting position.
Step 2
Crunch up, lifting your shoulder blades off the floor. Angle your left shoulder toward your right knee. At the same time bring your right knee in toward your left shoulder. During this motion, extend your left leg out. It will be almost parallel to the floor. Maintain a slight bend in your knee.
Step 3
Twist to the other side, pulling your right shoulder toward your left knee. Simultaneously bring your left knee in to meet your right shoulder. Extend your right leg out. Your legs will be simulating a pedaling motion, while your upper body crunches from side to side.
Step 4
Continue in this manner for 20 to 30 seconds. Keep a smooth, fluid motion. Don't allow the movement to become jerky.
Tips and Warnings
- Breathe normally as you perform the bicycle maneuver.
- Don't yank forward on your neck with your hands. Look up at the ceiling, not at your knees. This keeps your spine in a neutral position.
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