Strong abdominal muscles do more than just make you look good. They contribute to a strong and healthy back and add to your body's overall strength. Instead of wasting time on ineffective exercises, add the best-rated ab exercises to your workout. Start with three sets of 10 to 12 repetitions for each of these exercises. Remember your abdominal muscles can be worked every day if you desire.
Captain's Chair
This exercise requires equipment that you are likely to find in a health club. Stand in it with your back is against the padded backrest, your legs dangling and hands gripping the handles with your forearms resting on the arm pads. Bend your knees, bringing them up to your chest, or at least parallel to the ground. Your feet should point to the ground the entire time. Keep your back against the backrest.
Bicycle Crunch
Lying flat on the ground on your back, lift your feet off the ground and bend your legs at a 90-degree angle. Place your hands behind your head with your elbows wide. Lift your right shoulder from the ground, aiming it toward your left knee as your right leg straightens out to about six inches off the ground. Return to the starting position and repeat to the other side. Keep your elbows back during this entire exercise. If this strains your lower back, do not lower your straight leg so far.
Ball Crunch
You will need an exercise or stability ball for this crunch. Lie on your back on the stability ball, with your feet about shoulder-width apart and flat on the ground. You can make the exercise more difficult by rolling until more of your torso is off the ball. Place your hands behind your head with your elbows wide. Crunch your torso up slightly as you balance on the ball. Another way to make this exercise more difficult is by extending your arms straight above your head.
Elevated Leg Crunch
A vertical leg crunch can be performed with your legs supported against a wall or unbraced. Lie flat on your back with your hands behind your head and elbows kept wide. Lift your legs until they are perpendicular to your torso. Keep a slight bend in your knees. Curl your head and shoulders up off the ground, keeping your elbows back so you do not pull on your neck muscles. Be careful to keep your legs stationery during this exercise. Do not swing them or lower them at all.
References
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- FRS Healthy Energy: Captain's Chair and Abdominal Exercises
- American Council on Exercise: Supine Bicycle Crunches
- American Council on Exercise: Stability Ball Situps/Crunches
- National Center for Biotechnology Information: Electromyographic Analysis of Four Popular Abdominal Exercises
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