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Free Fitness Articles
Six pack abs
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What Are The Best Abdominal Exercises?
If you dream of owning a set of fabulous
six pack abs and wondering what are the best exercises for your abdominal
muscles, a team of California researchers may have the scientifically proven
information which you are looking for.
However, first and foremost, although it is apparent to
many people, exercising is just one part of the equation to get that awesome
six pack abs. Loosing
fat around your waist is the other part of the equation.
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It may surprise or even disappoint you to know that the traditional sit
ups or even the crunches are not the best exercises for a stronger
and flatter stomach. A research team headed by Dr Peter Francis, Ph.D. at
at San Diego State University put different abdominal exercises to the test
and found out that sit-ups and crunches ranked close to the bottom of various
abs exercises. "The sit-up is ineffective," Dr Francis said. "In a typical
situation, people do sit-ups by lying on the floor with their legs either
straight or their knees bent. They then sit all the way up, relying on the
strength of their hips and less on their abdominal muscles. Not only is a
sit-up ineffective but it puts a tremendous strain the back" Dr Francis added.
Brace yourself for another surprise. Despite all the advertising hype,
many abdominal exercise equipment tested such as the Torso Track and the Ab
Roller were found to be no more effective or only marginally more effective
than the crunch exercise.. This led Dr Francis to conclude that "You don't
need to spend money on abs exercise equipment to strengthen your abs muscles".
So what are the most effective abdominal exercises
The San Diego research which was sponsored by the American Council on Exercise
(ACE) studied thirteen common abdominal exercises and ranked them from most to
the least effective.
The scientific experiment included 30 healthy men and women whose age
ranged from 20 to 45 and who exercise occasionally or frequently. Each of the
subject was put through a series of abdominal exercises, including the crunch,
modified crunches, partial body-weight exercises and exercises using both home
and gym equipment. Their muscular activities were monitored closely during
each exercise using scientific electromyography equipment.
Every one of the exercises was ranked for muscle stimulation in the
rectus abdominus (long, flat muscle on front of the abdomen) and the obliques
(long, flat muscles along the sides of the abdomen).
And what are the results of the research? Drum roll
The Best To Worst Abs Exercises For Strengthening The Rectus Abdominis Are
:-
Bicycle Crunch Exercise
Captain's Chair Exercise
Ab Crunch on Exercise Ball
Vertical Leg Crunch
Torso Track Long Arm Crunch
Reverse Crunch Crunch with Heel Push
Ab Roller Plank (Hover) Exercise
Traditional (Basic) Abdominal Crunch
Exercise
Ab Rocker
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Lose belly fat to
reaveal defined abs!
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The Best To Worst Abs Exercises For Strengthening The Obliques Are:-
Captain's Chair Exercise
Bicycle Crunch
Reverse Crunch Plank (Hover)
Vertical Leg Crunch
Ab Crunch on Exercise Ball
Torso Track Crunch
Long Arm Crunch
Ab Roller
Abdominal Crunch
Ab Rocker
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here to get an awesome 6 pack abs now!
If you insist on
crunching, the researchers have found out that you are better off doing a
vertical crunch or a reverse crunch. Dr Francis further added that these
crunches do not put as much stress on your back as the traditional sit up type
of crunch.
Now that you know what the best
scientifically proven abs exercises are, and as I have said at the beginning
of this article, even though you may have the most awesome six pack abs in the
entire universe, but if you have a layer of fat covering them up, your
fabulous abs muscles will never show. So the first thing to do for your well
defined abs to show is to lose
your abdominal fat quickly.
To your fitness Success
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