Many people mistakenly think their rectus abdominis is divided into two parts, upper and lower. In actuality, your rectus abdominis is one sheath of muscle that runs across the front of your torso from your ribs to your pelvis. While it is possible to work one end of your rectus abominis harder than the other, most exercisers are unable to contract just one end of the muscle.
Most Effective Ab Exercises
In a recent study commissioned by the American Council on Exercise, scientists evaluated which abdominal exercises are the most effective. With their list as your guide, you can choose effective ab exercises that incorporate the lower end of your rectus abdominis crafting an abdominal workout that will create more strength in your lower abdominal region, giving better support to your back muscles. Look for exercises that involve some motion from your legs or hips when choosing which exercises to include in your workout. Perform three sets of 12 repetitions for each exercise.
Bicycle Crunch
Topping the list of most effective ab exercises is the bicycle crunch. This exercise targets the full length of your rectus abdominis by incorporating motion from the lower end of your body. Lie flat on your back with your feet lifted and your knees bent to a 90-degree angle. Place your hands behind your head with your elbows wide. Contracting your abs so your belly button pulls down toward your spine, lift your head and shoulders off the ground. Twist your right elbow toward your left knee as you extend your right leg out straight and about 6 inches off the ground. Move slowly into the twist and hold the twisted position for two counts prior to returning to the center and then twisting to the other side.
Captain's Chair
Because it involves motion from your legs, the second exercise on the list, the captain's chair, will call upon the bottom end of your rectus abominis more than the top end. Most gym's have a captain's chair that consists of two padded forearm ledges with handles and a padded backrest. Start dangling in the captain's chair with your legs straight. Keeping your abs pulled in toward your spine, bend your knees up toward your chest, then return to the starting position. Take your time raising and lowering your knees with control.
Reverse Crunch
Down at No. 5 on the list of most effective ab exercises is the reverse crunch. While it is five on the list, it is the next exercise that incorporates movement from the lower half of your body, which make the lower end of your rectus abdominis work harder. Lie on your back with your feet lifted off the ground. Your legs should be bent at a 90-degree angle with your knees directly over your hips. Keep your arms flat on the ground or resting on your abdomen. Pull your abs in toward your spine, pressing your lower back tightly against the ground. Curl your hips off the ground slowly. You do not have to get your hips far off the ground, just curl your hips toward your shoulders. Slowly return to the starting position.
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