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Study on the Best Ab Exercises
~ From Best to Worst ~
There are so many different gidgets and gadgets for the best ab exercises to tone up the midsection.
Over the years there has been a multitude of infomercials offering the solution to getting the sexy 6 pack abs.
While some of these "might" work, most of them are just a waste of money.
Did you know that you already have what you need to get a nice, chiseled 6 pack?
You don't need any piece of expensive equipment to get it, you can use your bodyweight which is the easiest, cheapest, most convenient way to achieve a toned core.
Only thing is...you need to stay motivated in order to stay consistent.
Now, if you've been doing ab exercises like crazy and you're not seeing any results, you could be doing the wrong ab exercises.
According to the American Council on Exercise, there was a study on the best ab exercises administered by the Biomechanics Lab at San Diego State University.
In this study they reveal 13 of the most common abdominal exercises, and ranked them from best to worst.
It was led by Peter Francis, Ph.D.. Researchers gathered 30 healthy men and women, aged 20-45 categorized from occasional exercisers to frequent exercisers, to take part in the study.
To monitor each participants muscle activity as they exercised, the researchers used electromyography (EMG) equipment.
The Results:
After collecting all this data from the study, Dr. Francis and his researchers discovered that the most effective exercise for the obliques required constant abdominal stabilization, as well as body rotation.
Many of the different exercises that were analyzed, showed to be rather effective at working the abdominal muscles. Some of these exercises were just more effective than others.
IMPORTANT: you don't have to buy a piece of exercise equipment to tone up your abs. But, if you happen to come across one that does work for you then stick with it, especially if it's working.
Keep in mind that everyones body is different. What works for one person, might not wok for another.
Best Ab Exercises From Best to Worst
Exercises that hit the RECTUS ABDOMINUS muscle (this is the muscle that is responsible for the famous "6 pack abs", the front of your abs).
1. Bicycle Maneuver
2. Captain's Chair
3. Exercise Ball
4. Vertical Leg Crunch
5. Torso Track
6. Long Arm Crunch
7. Reverse Crunch
8. Crunch with Heel Push
9. Ab Roller
10. Hover
11. Traditional Crunch
12. Exercise Tubing Pull
13. Ab Rocker
Exercises that hit the OBLIQUES muscle (the sides of your abs).
1. Captain's Chair
2. Bicycle Maneuver
3. Reverse Crunch
4. Hover
5. Vertical Leg Crunch
6. Exercise Ball
7. Torso Track
8. Crunch with Heel Push
9. Long Arm Crunch
10. Ab Roller
11. Traditional Crunch
12. Exercise Tubing Pull
13. Ab Rocker
There You Go! The best ab exercises!
For best results, Dr. Francis recommends that you choose several of the exercises that made it in the top-third of the list and then using that to do a quick five minute workout.
Make sure you take the time to train and strengthen your abdominal muscles. Having strong abs always helps with good posture, helps to relieve lower back pain and it's vital for long-term well being.
If you want to read more on this study, click here.
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