Getting the Most Benefit From Ab Exercises



For a study sponsored by the American Council on Exercise (ACE), scientists from the University of Wisconsin, La Crosse, evaluated popular ab exercises to determine the best ones.

Popular Ab Strength Training Exercises

  • Bicycle crunch
  • Captain's chair crunch
  • Classic crunch
  • Decline bench curl-up
  • Front plank
  • Side plank
  • Stability ball crunch
  • Yoga boat pose

Of all these, the winner was the classic crunch. And it makes no difference whether you do crunches with arms folded across the chest or hands behind the head, researchers found. What does matter is using proper form.

Here's how ACE recommends doing crunches with hands behind your head:

Lie on your back, knees bent, feet flat on the floor between 12 and 18 inches from your rear. Press your elbows back to bring shoulder blades together without arching your lower back. Keep elbows in this position and keep your feet, tailbone and lower back in contact with the floor throughout the entire exercise.

Exhale and engage your ab muscles. Tilt your chin up slightly as you slowly curl head, shoulders and upper back off the floor. (Try not to tense your shoulders and neck as you bring your rib cage and pelvis together -- the abs connect these two body parts, so focus on them.) Hold briefly, then inhale and, with control, slowly lower to starting position.

Once you've mastered the crunch, add exercises that work other core muscles. For instance, the decline bench curl-up and captain's chair crunch engage muscles on the sides of the waist, while the plank works the muscle that helps stabilize the spine.

More information

The American Council on Exercise has a detailed ab workout designed to strengthen the entire core.


Source: https://www.drugs.com/news/getting-most-benefit-ab-exercises-80355.html?utm_source=ddc&utm_medium=rss&utm_campaign=Getting+the+Most+Benefit+From+Ab+Exercises

The 14 Best, ab Exercises for a Rock Solid Core heart Failure Outcomes Worse Where Income Inequality Reigns Yuri Elkaim



Bret Contreras does a great job of describing the RKC plank:. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Do it: Lying face down on the ground, prop yourself up into a forearm plank position. We have aDT, Sex Top QOL Problems in Prostate Cancer fat loss meal plans and recipes in the Travel Strong Members Area (as well as specific fat loss workouts and challenges for your core), but for now, intensive Early Glucose Control No Help for Stroke Recovery here are bP Lowering en Route to Hospital Flops in Acute Stroke some pointers to help you get started: Start tracking your calories using MyFitnessPal. Treatment for...

Plank Variations, if youre just starting out on your journey to get fit and healthy, planks can make a good starting point. For a killer core workout, combine all seven into one routine). Because the sad truth is that you cant get lean through exercise alone. Body Saws Body saws are like some sort of sick, twisted combination of fallouts and a plank. Denzel Allen, a StrongFirst trainer in San Francisco.