If you are going to take the time to work out, you want to make sure you are doing the most effective moves. Until recent studies, the majority thought that the basic crunch was the best exercise for abs. However, it has shown that it is one of the least effective of all the crunch exercises. Here is a look at the best moves so you can avoid the worst.
The most effective of all exercises studied is the bicycle move. That is because this maneuver allows you to work a multitude of muscles and you can feel it in all areas, especially the major abdominal muscles. The one that came in second was the Captain’s Chair, this is a difficult exercise that requires a lot of muscle control, and that muscle control is what makes it so effective.
Many variations of the crunch exercise ranked high also such as the ball, reverse, vertical, and long arm crunch. These kinds of exercises rely on the abs to do almost all of the work. When you do one of those maneuvers, you can feel the muscles working and if done correctly, no other muscles, like the back, try to take over.
Some workout equipment was also studied, some ranking better than others. One of the best commercial pieces of exercise equipment is the vertical knee-raise machine and the best home equipment was the exercise ball. The worst piece of equipment was the Ab Rocker, while the a few others really did not fare much better than a basic crunch.
One of the lowest effective abdominal moves is the straight-legged sit-up. This is something most may remember doing in gym class when younger, maybe even a friend held your feet while you did the move. A sit-up done in this way actually puts a lot of stress and pressure on the lower spine and back, and can cause injury. If you need your feet supported or held down during a move, then it is not the right move.
The bent over twist is another ineffective maneuver. This move requires a bar or broom behind the neck with arms outstretched. Then you bend forward and twist the body left to right. This mainly works the back muscles and puts a strain on the body. Another ineffective exercise is using two dumbbells to do side bends. If you have a weight in each hand, they negate each other, as one will always be assisting you in momentum.
If you are going to take the time to exercise, you want to make sure you are using the right exercise for abs. The right diet with the right crunches gives you the results you want faster than any super move or piece of machinery. In addition, doing the wrong movements can increase your risk of back injury.
Get the ultimate inside scoop on the best and worst exercise for abs now in our complete guide to everything you need to know about exercises for abs .