Tweet
The Worst Exercises
Nearing the bottom of the list when it comes to ab exercises you're better of forgetting was the ever-popular crunch or sit-up.
"The problem with the sit-up is that it is ineffective," Peter Francis, Ph.D., the study's lead researcher, said.
It's ineffective because rather than relying on the abdominal muscles to sit up, most people use their hips. Meanwhile, sit-ups are notorious for straining the back, Francis says.
Other exercises that made the bottom of the list were:
The Best Exercises for Your Abs
Following are the most effective abdominal exercises found by the study. To get the best results, Francis recommends alternating between several of the top exercises and doing a five-minute session each day.
1. The Bicycle
Lying flat on your back, raise your knees to a 45-degree angle. Move your legs in a bicycle-pedaling motion, while touching your left elbow to your right knee, then your right elbow to your left knee.
Source: American Council on Exercise (ACE)
2. The Captain's Chair
(This uses a piece of gym equipment.) Grip the handholds of the equipment lightly and keep your lower back pressed against the back pad. Allow your legs to dangle below, then slowly lift your knees toward your chest in a controlled motion. Slowly return your knees to the starting position.
Source: American Council on Exercise (ACE)
3. Crunch on Exercise Ball
Lie with your back on the exercise ball so that your thighs and torso are parallel to the floor. With your hands behind your head, or crossed over your chest, tuck your chin in toward your chest and contract your abdominals. Your torso should raise no more than 45 degrees from the ball. To vary difficulty, move your feet wider apart or closer together.
Source: American Council on Exercise (ACE)
4. Vertical Leg Crunch
These crunches (along with the reverse crunch below) put less stress on the back than typical crunches. Lying flat with your back on the floor and your hands behind your head, extend your legs straight up, crossed at the ankle with a slight bend in the knees. Lift your torso toward your knees, contracting your abdominal muscles and keeping your chin off your chest.
Source: American Council on Exercise (ACE)
5. Reverse Crunch
Lying flat on the floor with your back on the ground, put your hands beside your head or extend them flat by your sides. Cross your feet at the ankles and lift your knees to a 90-degree angle. Press your lower back to the floor and contract your abs so your hips rotate and your legs reach toward the ceiling.
Source: American Council on Exercise (ACE)
Nearing the bottom of the list when it comes to ab exercises you're better of forgetting was the ever-popular crunch or sit-up.
"The problem with the sit-up is that it is ineffective," Peter Francis, Ph.D., the study's lead researcher, said.
It's ineffective because rather than relying on the abdominal muscles to sit up, most people use their hips. Meanwhile, sit-ups are notorious for straining the back, Francis says.
Other exercises that made the bottom of the list were:
- The Torso Track: Though it was "marginally more effective" than a traditional crunch, a significant number of people experienced lower-back pain as a result.
- The Ab Roller: This was no more effective than a traditional crunch.
- The Ab Rocker: This was found to be up to 80 percent less effective than a traditional crunch.
The Best Exercises for Your Abs
Following are the most effective abdominal exercises found by the study. To get the best results, Francis recommends alternating between several of the top exercises and doing a five-minute session each day.
1. The Bicycle
Lying flat on your back, raise your knees to a 45-degree angle. Move your legs in a bicycle-pedaling motion, while touching your left elbow to your right knee, then your right elbow to your left knee.
Source: American Council on Exercise (ACE)2. The Captain's Chair
(This uses a piece of gym equipment.) Grip the handholds of the equipment lightly and keep your lower back pressed against the back pad. Allow your legs to dangle below, then slowly lift your knees toward your chest in a controlled motion. Slowly return your knees to the starting position.
Source: American Council on Exercise (ACE)3. Crunch on Exercise Ball
Lie with your back on the exercise ball so that your thighs and torso are parallel to the floor. With your hands behind your head, or crossed over your chest, tuck your chin in toward your chest and contract your abdominals. Your torso should raise no more than 45 degrees from the ball. To vary difficulty, move your feet wider apart or closer together.
Source: American Council on Exercise (ACE)4. Vertical Leg Crunch
These crunches (along with the reverse crunch below) put less stress on the back than typical crunches. Lying flat with your back on the floor and your hands behind your head, extend your legs straight up, crossed at the ankle with a slight bend in the knees. Lift your torso toward your knees, contracting your abdominal muscles and keeping your chin off your chest.
Source: American Council on Exercise (ACE)5. Reverse Crunch
Lying flat on the floor with your back on the ground, put your hands beside your head or extend them flat by your sides. Cross your feet at the ankles and lift your knees to a 90-degree angle. Press your lower back to the floor and contract your abs so your hips rotate and your legs reach toward the ceiling.
Source: American Council on Exercise (ACE)
Comment