The Ten Most Effective Ab Exercises: #2 The Captain’s Chair

  If you want washboard abs this summer, you might want to try the ten exercises most likely to give them to you. Dr. Peter Francis from the Biomechanics Lab at San Diego State University measured abdominal muscle activity with electromyography (EMG) devices, and put some of the most commonly performed exercises to the test, ranking them from most effective to least effective. The study was sanctioned by the American Council on Exercise (ACE).

#2 The Captain’s Chair

  Dr. Francis found the most effective abdominal exercises combined continuous abdominal contraction and rotation of the torso. Overall the Bicycle Maneuver ranked #1 (see below), but the ‘Captain’s Chair’ finished a close second and it strengthened both the abdominal and oblique muscles the best. Here’s how to perform the exercise properly according to the ACE.

     1. Stabilize your upper body by gripping hand holds.

     2. Lightly press your back against the back pad.

     3. Slowly lift your knees to your chest, then return legs to starting.

     4. The motion should be controlled and deliberate, not fast or jerking.

Check the Healthapalooza.com Special Reports section tomorrow when we will reveal the exercise that ranked #3 in the study. -Sean Kenniff, MD

The Ten Best Abdominal Exercises: #1 The Bicycle Crunch

  Want to know the most efficient way to getting those washboard abs? So did Dr. Peter Francis from the Biomechanics Lab at San Diego State University. Measuring muscle activity with electromyography (EMG) Dr. Francis studied several of the most commonly performed exercises and ranked them from best to worst. The study was sanctioned by the American Council on Exercise (ACE). 

#1 The Bicycle Crunch

  Dr. Francis found the most effective abdominal exercises combined continuous abdominal contraction and rotation of the torso. The Bicycle Maneuver, sometimes called the ‘Bicycle Crunch’ topped the list. Here’s how to do it properly according to the ACE.

• 1. Lie on your back and lace your fingers behind your head.
• 2. Bring your knees toward your chest and lift BOTH shoulder blades off the ground.
• 3. Do not pull on your neck.
• 4. Straighten your left leg while simultaneously turning your upper body to the right, bringing the left elbow towards the right knee.
• 5. Alternate sides in a ‘bicycling’ motion for 12-16 repetitions.

  Check the Healthapalooza.com Special Reports section tomorrow when we will reveal the exercise that ranked #2 in the study. -Sean Kenniff, MD