The Ten Most Effective Abdominal Exercises: #4 The Vertical Leg Crunch

  There are ten top abdominal exercises that can help your tummy go from flabulous to fabulous. Dr. Peter Francis and his team from the Biomechanics Lab at San Diego State University measured abdominal muscle activity with electromyography. They then rated the most commonly performed abdominal exercises from most effective to least effective. The study was sanctioned by the American Council on Exercise (ACE).

#4 The Vertical Leg Crunch

  Dr. Francis found the most effective abdominal exercises combined continuous abdominal contraction and rotation of the torso. So adding a twist helps work your obliques. Overall the Bicycle Maneuver ranked #1, the Captain’s Chair ranked #2, and the Exercise Ball Crunch ranked #3 (see below). The Vertical Leg Crunch came in at #4 for working the abs, and at #5 for working the oblique muscles. Here’s how to perform the Vertical Leg Crunch properly according to the ACE.

• 1. Lie flat on floor with lower back pressed against the ground.
• 2. Put hands behind your head, but do not pull on your neck.
• 3. Extend your legs straight up in the air and cross your ankles.
• 4. Your knees should be slightly bent.
• 5. Contract your abdominals bringing your torso towards your feet.
• 6. Keep your chin off your chest, and exhale with each contraction.

 Check the Healthapalooza.com Special Reports section tomorrow when we will reveal the exercise that ranked #5 in the study. -Sean Kenniff, MD