The best way to rank stomach exercises is by using scientific data -- in this case, muscle activation tests. Dr. Peter Francis, San Diego State University, conducted a test to determine what the most effective ab exercises are.
Bicycle Crunch
The bicycle crunch, a very popular ab exercise, ranks number one for strengthening the rectus abdominis and number two for strengthening the obliques. To properly perform the bicycle crunch lay down on your back and crunch up so that your shoulder blades are off the ground. Lift your right knee into your chest, extend your left leg out in the air and rotate your torso so that your left elbow is reaching toward the right knee. Slowly extend your right leg out as you bring the left knee into the chest. As you do this, rotate your torso so that your right elbow reaches toward the left knee. Continue until you've reached your desired repetitions.
Captain's Chair
The captain's chair ranks number one for strengthening obliques and number two for strengthening rectus abdominis. The Captain's Chair exercise is done on the equipment that looks like a chair that is missing the seat bottom. It should be high enough that your legs dangle when you're in the machine. Hold yourself up so that your legs are in the air and your back is pressed firmly into the pad. Contract your abs and lift your legs into your chest. Slowly lower back down without allowing your lower back to arch.
Exercise Ball Crunch
The exercise ball crunch is another high ranking exercise on the list, coming in at number three for rectus abdominis and number six for the obliques. To find an appropriate size ball, sit on one that is fully inflated, your knees should be bent about 90 degrees. To do the crunch, slowly walk your legs out while leaning back. Stop when the small of your lower back is resting on the ball. Lift your head and shoulders straight in the air while pulling your belly button down into ball.
Plank
The plank, while it doesn't rank as high as some others, is important because of the way it works the abdominal muscles. All of the previously mentioned exercises are done with contractions of the muscle in which the muscle is allowed to lengthen and contract cyclically. The plank is an isometric exercise in which the muscle doesn't change shape or length. This is important because this is how the abdominals are used most. Lie down on your stomach with your elbows directly beneath the shoulders, keep your forearms parallel and lift yourself up on your toes so that only your forearms and toes remain on the ground. Keep your back straight and contract your abs, holding this position for up to one minute intervals.
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