Two best ab exercises

Best Ab Exercises

Don't Spend Your Time & Money on Less Than the Best!

To determine the best ab exercises, researchers led by Peter Francis, Ph.D used EMG (electromyography) equipment, which tests the amount of muscle activity, to monitor the rectus abs and the lower abs during 13 common abdominal exercises.

You might be shocked to realize that the traditional ab crunch ranked #11 out of 13 exercises for effectiveness! So, if the traditional crunch isn't the best ab exercise, which exercise did make it to the top of their list?

Here are the results of their study. Don't go too far -- because afterwards I'll lead you step by step in learning the two best abs exercises!

Rankings of Best Ab Exercises for Rectus Abs
1. Bicycle Maneuver
2. Captain's Chair
3. Exercise Ball
4. Vertical Leg Crunch
5. Torso Track
6. Long-Arm Crunch
7. Reverse Crunch
8. Crunch with Heel Push
9. Ab Roller
10. Plank
11. Traditional Crunch
12. Exercise Tubing Pull
13. Ab Rocker

Rankings of Best Ab Exercises for Oblique Abs
1. Captain's Chair
2. Bicycle Maneuver
3. Reverse Crunch
4. Plank
5. Vertical Leg Crunch
6. Exercise Ball
7. Torso Track
8. Crunch with Heel Push
9. Long-Arm Crunch
10. Ab Roller
11. Traditional Crunch
12. Exercise Tubing Pull
13. Ab Rocker

Did you notice that the top two best ab exercises were the same for both rectus abs and lower abs? That's right. The best exercises for your abs are the Captain's Chair and the Bicycle Manuever.

The Captain's Chair: The #1 Best Ab Exercise

This ab exercise is often overlooked. It is an advanced abdominal exercise, therefore it is very important that you keep your lower back stable. Do not arch your back during this exercise. If you can't do it correctly, then you shouldn't do it at all.

Stand on a chair and grip the handles to stabilize your upper body. Press your back against the pad and slowly lift knees towards your chest. Again make sure to keep your lower back firmly in place - otherwise you won't be strengthening your abs, but your hip muscles.

You should also feel the tightening and burning in your abs after a few reps. If you don't, you're probably not doing the exercise properly.

The Captain's Chair (for the best ab exercises) is fairly inexpensive equipment that can be added to your home gym. You can also use it to do strengthening of your upper body with triceps dips, chin ups, and more.

Be creative and find a place at home that you can do the Captain's Chair best abs exercise. Maybe you have a knack for carpentry and can even make one.

The Bicycle Maneuver: The #2 Best Ab Exercise

Good News! No special equipment is needed for this top notch ab exercise. You need to lay on the floor. If you can afford to invest in an exercise mat that would be the best option.

However, you can also use a towel or lay on your carpeted floor.

While lying on your back, press your lower back to the floor. Place your hands beside your head, bring your knees to 45-degree angle (halfway between straight up toward the ceiling and level with the floor) & begin a pedal motion by touching opposite elbow to opposite knee, alternating each side. You will definitely feel the tightening and burning in your abs with this exercise! Start with repetitions of 10-20 at first.