The Ten Most Effective Abdominal Exercises: #3 The Exercise Ball Crunch

  If you’re trying to tone your tummy, and want that washboard look, try these top ten abdominal exercises. Using electromyography (EMG) Dr. Peter Francis and his team from the Biomechanics Lab at San Diego State University measured abdominal muscle activity, and put some of the most commonly performed exercises to the test. They ranked them from most effective to least effective. The study was sanctioned by the American Council on Exercise (ACE). 

#3 The Exercise Ball Crunch 

  Dr. Francis found the most effective abdominal exercises combined continuous abdominal contraction and rotation of the torso. Overall the Bicycle Maneuver ranked #1 and the Captain’s Chair ranked #2 (see below). The Exercise Ball Crunch was the third most effective exercise for working the abs (it also finished #6 for working the oblique muscles). Here’s how to perform the Exercise Ball Crunch properly according to the ACE.

1. Sit on the ball with your feet flat on the floor.

2. Lie back on the ball until your thighs and torso are parallel to the floor.

3. Cross your arms over your chest, or place them lightly behind your head. Do not pull on your neck.

4. Contract your abdominals raising your torso no more than 45 degrees.

5. Move your feet closer together to work your obliques.

6. Repeat sets of 12-20 repetitions.

  Check the Healthapalooza.com Special Reports section tomorrow when we will reveal the exercise that ranked #4 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