If you want to develop a strong core and a flat stomach, abdominal exercise, as well as cardio exercise and proper nutrition, will help you reach your goal. Read on if you want to get six-pack abs.
Research has been done on the best abdominal exercise. A study done at the Biomechanics Lab at San Diego State University studied a variety of common abdominal exercises. The abdominal exercises were compared to see which ones actually work the abs and which ones are the best of all.
Thirteen different abdominal exercises were compared, including the traditional crunch and more complicated exercises using gym equipment. The abdominal exercises were studied for muscles stimulation in the front abs (rectus abdominus) and in the side abs (obliques). There were three exercises that were determined to be the best three abdominal exercises.
Bicycle Maneuver
The bicycle maneuver is one of the best exercises you can do to improve your abs. It is performed without any exercise equipment, so it is a great one to do at home or anywhere at all.
This exercise is performed by lying flat on the floor with your lower back pressed to the ground. Raise your arms, elbows bent, and place your hands lightly under your head next to your ears. Bringing one leg up at a time, bend each knee at a 45-degree angle and go through a bicycle motion. Touch your left elbow to your right knee, then your right elbow to your left knee.
Captain’s Chair
Captain’s chair is another excellent abdominal exercise. It is one of the few extremely effective ab exercises that use gym equipment.
You begin by resting your arms on the proper arm rests of the machine. Let your legs dangle above the ground, then slowly lift your knees up toward your chest at a 90-degree angle as though you were sitting in a chair. Lower your legs back down into starting position. Slowly and deliberately perform this exercise as you raise and lower your legs.
Crunch on Exercise Ball
Performing a traditional crunch on an exercise ball is the third best abdominal exercise. This ab exercise only requires an exercise ball, so if you have one, it can easily be done at home.
Begin this exercise by sitting on an exercise ball with your feet flat on the ground. Lie back on the ball by letting it slowly roll forward. Let your knees bend until your thighs and torso are parallel with the floor. Squeeze your ab muscles and raise your torso to about a 45 degree angle, then slowly lower back down to the starting position.
To make this exercise easier, keep your feet farther out to balance yourself and hold your arms and hands in front of your chest. To make this exercise harder, move your feet closer together and raise your arms, elbows bent, and rest your hands lightly under your head and ears.
Perform each exercise slowly and with control for the best results. Also make sure that you breathe evenly throughout each exercise.
Remember that to get killer abs, doing abdominal exercises alone won’t cut it. You also need a well-balanced exercise routine that includes cardio and proper nutrition.
A cardio routine will help burn away fat that your body has stored. It is possible for you to have developed abs but not be able to see them because there is fat covering there.
Proper nutrition also complements the best abdominal exercise for well-developed abs. Eating right is key to losing body fat and gaining muscle. You will need a diet that burns more calories than you consume. Don’t cut too many calories, though, or you could accidentally slow down your metabolism. Eat smaller portions and maintain a good balance of carbs, protein, and fats for your body. Also be sure to drink plenty of water.
Combining the best abdominal exercises with proper nutrition and an overall fitness routine will help you reach your goal of strong and functional abs.