According to a university study the top three ab exercises based on muscle stimulation were the following:
1) The Bicycle
This isn’t the good ol’ crunch that most fitness gurus would warn you about. This is the gut wrenching crunch that targets all your different core muscles. Lets get started
* You start by lying flat on the ground and your lower back should be pressed to the floor.
* Place your hands behind next to your ears with a motion similar to the old ineffective crunch. The difference here would be that you will not be lifting your head using your hands at all.
Fun fact: A common popular ab workout machine is the ab swing pro.
* Bring your knees to a 45-degree angle. Now using your legs do the circular bicycle motion in the air as if you are riding an imaginary bike.
* Now bring your left elbow to the right knee. Then alternate.
* As with all ab exercises, breath evenly throughout the exercise.
2) Crunch on the Swiss Ball
Here we have another variation of the crunch. Once you do this or the exercise ball variation, you will see how worthwhile it is to build your core. Here’s how to do this exercise:
* First, sit on the swiss ball while keeping your feet flat on the ground.
* Let the ball roll slowly backwards while lying back till your thighs are parallel to the floor.
* Then contract your abs while lifting your torso to not more than 45 degrees
* To work the obliques and improve core strength move your feet closer together.
3) Captain’s Chair
For this exercise you need access to a Captains Chair machine. This is pretty common in most gyms. Wondering how to do the exercise correctly?
* First, bend your elbows and place your forearms on the padded area of the captains chair. Now bend your knees such that your shins are parallel to the ground.
* Now bring your knees towards your chest and then back to the starting position
Fun fact: Have you checked out the ab circle pro 2010.
* This motion should be a slow controlled motion. If this exercise gets too easy for you, try a new variation. Bring your knees up towards your right shoulder, lower them back to the beginning position and then alternate with your other shoulder. Once you are hitting your peak, straighten out your legs and raise them towards your chest. Once you get your count of consecutive repetitions upto 10, you are well on your way to building a solid core.
In these hanging leg lifts, sometimes people wonder why this builds a strong core when your glutes are the ones doing the work. The abdominals are used extensively in this workout.
Fun fact: Read what users are saying about the ab king pro.
