Are Sit Ups The Best Abdominal Exercise?

Many abdominal exercises purport to give you a "six-pack." Situps are one abdominal exercise that comes to mind, but according to the American Council on Exercise, or ACE for short, these are not the best way to sculpt a stronger, well-defined core. ACE sponsored a study to discover the best ab-strengthening exercises. Surprisingly, sit ups and conventional crunches didn't rank in the top three.

Best Abdominal Exercises

The ACE study, led by San Diego State University researcher Peter Francis, Ph.D., looked at the effect of common abdominal exercises on 30 adults. Some of the exercises used equipment, such as stability balls and devices made just for working the abs. Electromyography equipment was used to monitor the intensity of the muscles used while the participants performed 13 different abdominal exercises. Based on the response in the rectus abdominus, the muscle that runs in front of your belly, and the oblique muscles that run alongside the rectus abdominus at an angle, the various exercises were ranked from most effective to least effective. In May 2001, ACE released its findings. The top three exercises that tone your abs are the bicycle maneuver, captain's chair and crunches performed on a stability ball.

Bicycle Maneuver

Lie supine with your back pressed against the floor or an exercise mat. Lift your legs to a 45-degree angle. Clasp your hands under your head as though you were doing a traditional situp or crunch. Move your legs as though pedaling a bicycle. As you do this, bring your right elbow to your left knee and then your left elbow to your right knee. Use deliberate, controlled movements, and don't pull your head up with your hands; let your abdominal muscles do the work. Remember to breathe.

Captain's Chair

The captain's chair is performed on a piece of gym equipment. You can use a hanging leg raise station or, if you're a more experienced exerciser, a pull-up bar. If using a leg raise station, grip the handles and press your upper back flush against the back padding. Your legs will dangle below you. Lift both knees to your chest using slow, controlled movements. Slowly return your legs to starting position and repeat.

Stability Ball Crunches

Crunches on an exercise or stability ball are similar to those you perform on the ground. However, ACE notes that using an exercise ball keeps your thigh movement at minimum, allowing you to focus in on your abdominals. Sit on the stability ball with your feet on the ground; lean back so that your upper body and thighs are parallel to the floor. Cross your arms over your chest and tuck your chin in slightly. Contract your abdominal muscles, and keep your torso from exceeding a 45-degree angle. Breathe in when you're in starting position; breathe out whenever you contract your abdominal muscles.

Ab Exercise Tips

The American College of Sports Medicine points out that your abdominal muscles are endurance muscles; they can't be "bulked up" as much as the muscles in your arms. Don't spend too much time doing abdominal work. The college recommends performing 15 to 20 repetitions of each exercise and using a variety of abdominal exercises to reach your goal. Remember too that if you're trying to get rid of belly fat, this fat cannot be "spot trained" away. Only aerobic exercise will help you burn fat and shed pounds. If you're trying to lose weight, ACE recommends 60 minutes of moderate to vigorous aerobic exercise almost every day of the week.