While you may read from time to time that someone has come up with the best ab workout yet there isn't always substantiated proof. Well in a recent study conducted by the American Council on Exercise (ACE), at San Diego State University that of the thirteen exercises they examined it was found that the bicycle crunch was the most effective.
They were able to determine this by measuring muscle stimulation of each exercise using EMG testing of the three major abdominal muscle groups: the rectus abdominus, the external obliques and the internal obliques.
The best part of this finding is that the bicycle crunch is not only easy to do but it requires no equipment or gym membership. Dr. Tom Kleeman and Anne Kleeman, creators of the three disc DVD set MD Fitness, The Doctor’s Workout, will guide you through accomplishing your most effective ab workout yet.
Place a towel or mat on the floor. Lie on your back with your hips and knees flexed about 90º. Place your hands lightly touching your head on both sides. Your neck should be slightly off the floor and not supported by the hands. Pretend there is an apple under your chin.
Bring your right elbow across your torso while rotating the upper body. Try not to touch your left knee while extending the right leg out straight about a foot off the floor.
Now rotate to the right while extending the left leg and flexing the right hip to 90º touching your left elbow to the right knee. Keep alternating back and for the while keeping both feet off the floor and your head and neck slightly elevated.
The key to performing this exercise is remembering to breathe. Do 15 reps per side and complete three sets.
Though this may seem simple it does hit the lower and upper abs plus the all-important obliques.
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