Runners know that a strong core is vital for good performance but which stomach exercises should be included in the best ab workout?
A new study, published by the American Council on Exercise, looked into this, ranking the best and worst stomach exercises in order of their effectiveness.
The study looked at the results of a number of different ab exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment.
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To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning your upper body to the left, bringing your right elbow towards the left knee.
For this ab exercise you’ll need to be in a gym. Using a captain’s chair or a seat-less chair with back and armrests, let your legs dangle straight down, before raising your knees up towards your chest. Engaging your ab muscles, slowly lower your legs back down and repeat. Definitely one to add to the best ab workout list.
According to the study, the third most-effective abdominal exercise was the simple crunch, but on a medicine or balance ball. Lie on the ball with your hands behind your head and complete the simple crunch, using your core muscles to lower yourself down and bring yourself forwards.
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According to the researchers, although crunches on an exercise ball generated less activity in the obliques and rectus abdominals than some of the other ab exercises on the list, as it generated less activity in the leg muscles, it was more targeted to the abs and the best overall exercise.
Researchers found the least effective ab exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker. Researchers noted: “the ab roller was no more effective than the traditional crunch, while the ab rocker was up to 80% less effective.”
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That doesn't mean you shouldn't try! It just means you need to get moving. We've put together a full slate of top-level choices for building your abs, in no particular order, along with a brief explanation of what makes each one great and—when available—the research to back them up.
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But definitely don't forget about the kitchen! As registered dietician and bodybuilder Paul Salter explains in, How Six-Pack Nutrition is a Different Beast than Fitness Nutrition, the more ambitious the goal you set, the less wiggle (i.e., cheat) room you have.
There are many reasons to like leg raises, but top of the list is their scalability. You can start doing bent-knee raises in a captain's chair or with ab straps to focus on the lower core, work up to straight-leg raises, and then move to a hanging bar. By the time you're doing full straight-leg toes-to-bar raises, you've built unparalleled strength in your entire core.
Another point in their favor: You can increase the degree of difficulty and resistance by holding a medicine ball between your knees or ankles, allowing you to train in a lower rep range. Or you can add a twist at the top or graduate to full-blown windshield wipers to target your deeper rotational muscles and obliques.
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No matter the variation, just remember to use your abs, not momentum, to get your legs as high as possible on each rep.
Do this move first or second in your routine for 3 sets of 10-15 reps, or however many reps you can do. If using a medicine ball, try a dropset simply by letting go of the medicine ball when you hit failure.
Ab exercises with added resistance don't get enough love! Extra resistance spurs growth in the fast-twitch muscle fibers like almost nothing else and can really build up the bricks of your six-pack.
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By using a machine, you can also adjust the load and train to failure at just about any rep target you want. A pin-loaded machine works especially well when doing dropsets. If your gym doesn't have a dedicated ab machine, you can still get the same benefits using cables or bands.
This works great as one of the first exercises in your ab routine. Use a challenging weight for a lower rep target. Of course, it also works with lighter weight as a burnout at the end. In either case, 3-4 sets of 10-15 reps is a solid formula.
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This increasingly popular movement trains your abs to do what they're supposed to do: stabilize your skeleton. The Pallof press is an anti-rotation movement, meaning the body is actively fighting rotation throughout the motion. By utilizing exercises like this, you can increase core stability in various planes of movement and reduce the likelihood of injury.
There's no need to go heavy here; all it will do is compromise the quality of the move. Do these after your most difficult ab move of the day using a weight that allows you to manage 3 sets of 10-15 reps on each side.
The strength of this exercise is its versatility. It works for any fitness level, on any cable machine, and you can add any amount of resistance you need to train at your target rep range. You can also use a resistance band if you don't have a cable stack handy.
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Despite these advantages, plenty of people still do them wrong! Here are the biggest points to remember, from the article, 4 Cable Crunch Blunders.
This is another good first or second exercise that can be done for a low-to-moderate number of reps. Do 3 sets of 10-15 reps. If you want to add a dropset, change the pin or use a lighter resistance band when you reach muscle failure and immediately perform another 8-10 reps.
This old-school fave amps up the ab engagement by increasing the range of motion over standard crunches. You can also dial up—or down—the degree of difficulty by adjusting the angle of the bench.
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Holding a medicine ball, dumbbell, or plate against your chest adds a further level of customizable resistance. If you want the ab-chiseling upside of cables or gym machines but don't have access to a gym, this is for you.
Be warned: Since your feet are hooked, it's all too easy to use your hip flexors to come up instead of your abs. Keep your lower back flat to the bench and your abs engaged. If you're not feeling a wicked burn, drop all the weight, put your hands on your belly, and really focus on the contraction at a slower pace.
Position this one later in your routine after you've built up some fatigue from a really challenging first exercise or two. Do 3 sets of 10-15 reps. If you find 15 reps too easy, simply increase the angle of decline or use a heavier ball or plate.
Best Ab Exercises
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No, we're not going to echo that old myth that squats and deads are all you need for abs. You need more! But there's no debating that both front and back squats force you to learn how to brace your abs to maintain a neutral, upright position. And before you say, It doesn't count if you wear a lifting belt, a number of studies have shown that a belt actually increases ab activation during squats.
Protect Your Back, Build Your Core Wearing a sturdy lifting belt is a great way to train proper bracing and strengthen your core during heavy lifting. Keep one in your gym bag! GO NOW
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Oh, and don't worry about balancing on a BOSU ball to increase the work of your stabilizers. Research has shown that if you just go heavy with your squats on the floor, you'll get all the ab stimulus you need.
Regularly program both back and front squats into your routine. To
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