With infomercials selling every imaginable device to strengthen and tone your abs, it can be hard to decipher what product or exercise is most likely to help you achieve a toned six pack. The American Council on Exercise commissioned a study to put some of these devices to the test against each other and against traditional abdominal crunches done without products or tools. The results may surprise you.
The study, conducted by Peter Francis,Ph.D., at the Biomechanics Lab at San Diego State University tested the effectiveness of exercises on the rectus abdominus, the sheath of muscles which runs down the center of your torso, and on the obliques, the muscles that wrap around the sides. The study revealed that equipment is not necessary for an effective abdominal workout. In fact, the popular Ab Rocker and Ab Roller devices fared poorly when compared to traditional activities such as the crunch or the bicycle. The captains chair, a device found in most health clubs, was found to be quite effective. However, Francis noted that because the rectus femoris, a quadricep (thigh) muscle, is significantly engaged during exercises done on the captain's chair, a traditional crunch done on an exercise ball is arguably your best bet. But Francis also adds that not all exercises work for all people. He recommends trying several different exercises from the top five list to see what works best for you. "If an exercise is uncomfortable or doesn't seem right then try another one", he says.
Top Five Abdominal Exercises for the Rectus Abdominus
1. Bicycle Maneuver
2. Captain's Chair
3. Exercise Ball
4. Vertical Leg Crunch
5.Torso Track
Top Five Exercises for the Obliques
1. Captain's Chair
2. Bicycle Maneuver
3. Reverse Crunch
4. Hover
5. Vertical Leg Crunch
To see demonstrations of these exercises, along with tips for making your abdominal workout safe and effective, read the entire study at Acefitness.org. For tips on incorporating an abdominal exercises into a total body workout, check out Build Your Own Bootcamp or The Cardio Strength Circuit
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