A study conducted at the Biometrics Lab at San Diego State University looked at the effectiveness of popular abs workouts. The study, conducted by Dr. Leo Francis, rated the exercises on their ability to work the main abdominal muscles as well as the obliques. If you're looking for the right exercises to help tighten your stomach muscles these are the exercises you want to do.
Bicycle Crunches
Bicycle crunches were ranked the most effective abdominal exercise. Lie on the floor with your knees bent and your hands behind your head. Bring your knees into your chest.
Kick your left leg out and rotate your body to the right bringing your left elbow as close to your right knee as possible. Bring your left knee back in and repeat with the right leg and right elbow. Complete for 10 to 15 reps for three to four sets.
Captains Chair
Captain's chair is the second most effective abdominal workout, but it can only be done at the gym. Step into the captain's chair rack and press your back into the back rest. Grab the hand grips and place your arms in the arm rests.
Keeping your legs together, bring your knees up as a high as you can, hold for a count of three and return to the starting position. Don't swing your legs wildly up and down--your lifts should be smooth and controlled. Repeat for 10 to 15 reps and three to four sets.
Ball Crunches
Exercise ball crunches were the fourth most effective abdominal exercise. Lie on an exercise ball and walk your feet out until the ball is resting along your lower back. Place your hands behind your head and crunch your body up by lifting your shoulder blades and your torso off the ball.
Hold the position for a count of three. Return to the starting position. Complete 15 to 20 reps for three to four sets.
Vertical Leg Crunch
The vertical leg crunch was ranked the fourth best abdominal workout and the fifth best for working the obliques. Begin the vertical leg crunch by lying flat on the floor with your legs pointed in the air, knees slightly bent and ankles crossed. Place your hands behind your head and crunch your body up by bringing your shoulder blades and torso off the floor. Return to the starting position. Repeat for 15 to 20 reps for three to four sets.
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