The most effective abdominal exercises for the Rectus Abdominis.
The exercises below are the Top 5 abdominal exercises as result of their study.
The following 5 exercises will come out soon.
1. Bicycle Exercise
2. Captain's Chair
3. Exercise Ball Crunch
4. Vertical Leg Crunch
5. Roll Outs W/ BallExercise
#1. The Bicycle
This exercise was found to be the most effective abdominal exercise to target the rectus abdominis (six pack abs) and the obliques (love handles).
* Lie face up on the floor and lace your fingers behind your head.
* Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
* Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
* Switch sides, bringing the right elbow towards the left knee.
* Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Exercise #2. Captain’s Chair This exercise was found to be the second most effective at targeting the rectus and obliques. This machine is found in most gyms.
*Stand on chair and grip handholds to stabilize your upper body.
* Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
* Don't arch the back and remember to breathe smoothly.
* Slowly lower back down and repeat for 12-16 reps.
Exercise #3. Ball Crunch This exercise was found to be third in line for most effective on the rectus.
* Lie face-up with the ball resting under your mid/lower back.
* Cross your arms over the chest or place them behind your head.
* Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
* As you curl up, keep the ball stable (i.e., you shouldn't roll).
* Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
Exercise #4 Vertical Leg Crunch
*Lie face up on the floor and extend the legs straight up with knees crossed.
* Lie face up on the floor and lace your fingers behind your head.
* Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
* Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
* Switch sides, bringing the right elbow towards the left knee.
* Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Exercise #2. Captain’s Chair This exercise was found to be the second most effective at targeting the rectus and obliques. This machine is found in most gyms.
*Stand on chair and grip handholds to stabilize your upper body.
* Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
* Don't arch the back and remember to breathe smoothly.
* Slowly lower back down and repeat for 12-16 reps.
Exercise #3. Ball Crunch This exercise was found to be third in line for most effective on the rectus.
* Lie face-up with the ball resting under your mid/lower back.
* Cross your arms over the chest or place them behind your head.
* Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
* As you curl up, keep the ball stable (i.e., you shouldn't roll).
* Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
Exercise #4 Vertical Leg Crunch
*Lie face up on the floor and extend the legs straight up with knees crossed.
* Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
* Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
* Lower and repeat for 12-16 reps.
Exercise #5 Roll-Outs w/ Ball
*Starting on your knees with the ball in front of you and your hands on top of the ball in a karate chop motion, pull the abs in without holding your breath (as though bracing them).
* Exhale and roll forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.
* Contract the abs to pull your body back.
Stay tuned to learn the last 5 exercises of the Top 10. Until then work to perfect the first 5!
* Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
* Lower and repeat for 12-16 reps.
Exercise #5 Roll-Outs w/ Ball
*Starting on your knees with the ball in front of you and your hands on top of the ball in a karate chop motion, pull the abs in without holding your breath (as though bracing them).
* Exhale and roll forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.
* Contract the abs to pull your body back.
Stay tuned to learn the last 5 exercises of the Top 10. Until then work to perfect the first 5!
