Abdominal exercises are an essential part of any fitness program. When it comes to toning your stomach muscles, some exercises are more effective than others. In a 2001 study conducted at the biomechanics lab of the San Diego University, abdominal exercises like the bicycle maneuver, captain’s chair and vertical crunch scored highly based on the amount of body rotation and muscle activity they generated.
The Vertical Leg Crunch
The vertical leg crunch is an effective exercise that can tone your upper and lower abdominal muscles. Lie on the floor with your back pressed against the ground. Your hands should be behind your head or resting over your ears. Straighten and raise your legs, with your ankles crossed. There should be a gently bend in your knee. From this position, raise your upper torso to meet your knees with only the use of your abdominal muscles. Exhale as you rise and inhale as your muscles relax. Do three sets of eight to 15 reps.
The Bicycle Maneuver
Start by lying on the floor with your lower back pressed against the ground. Your hands should be behind your head. From this starting position, lift your right knee towards your chest. In the same motion gently rise and touch your right knee with you left elbow. Return to your starting position and repeat for your alternate limbs. The motion of your knees during the exercise should be similar to that of a pedaling cyclist. Do three sets of 10 to 15 reps.
Reverse Crunch
To start, lie on the floor or training mat with your back pressed against the ground. Keep your hands rested by your side or beside your head. Lift your feet from the ground and have them crossed at the ankles with your knees bent at a 90 degree angle. With your body in this position, contract your lower abdominals and lift your legs towards the ceiling. Hold for a one count and then release. Inhale as your muscles relax and exhale while they contract.
The Captain’s Chair
To do this exercise you will need the equipment known as the captain’s chair. Stand between the hand-grips of the captain’s chair and hold each of them. Your back should be pressed against the back pad. From this position, with your weight supported by your hands, gently raise your knees to meet your chest. Do not swing your legs. The aim is to keep your movement controlled by your abdominal muscles. Lower your legs and repeat. Do three sets of eight to 15 reps.
Benefits of a strengthened core
Core exercises protect you from the risk of back injuries or sprains. They also improve your posture and balance. Building your abdominal muscles will also improve your muscle mass which will increase your basal metabolic rate. Remain patient. Depending on your weight, your abdominal exercises may take more than six weeks to show results.
References
- American Council on Exercise: ACE FitnessMatters; New Study Puts the Crunch on Ineffective Ab Exercise; Mark Anders; May 2001
- SpineHealth.com; Abdominal Exercises and Back Exercises-Getting Started;Thomas E. Hyde; October 2006
- MayoClinic.com; Core Exercises: 7 Reasons to Strengthen Your Core Muscles; October 2009
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