Abdominal Exercises And Pictures

Runners know that a strong core is vital for good performance but which stomach exercises should be included in the best ab workout?

A new study, published by the American Council on Exercise, looked into this, ranking the best and worst stomach exercises in order of their effectiveness.

The study looked at the results of a number of different ab exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment.

Oblique Exercises For Stronger Core And Spine Support

To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning your upper body to the left, bringing your right elbow towards the left knee.

For this ab exercise you’ll need to be in a gym. Using a captain’s chair or a seat-less chair with back and armrests, let your legs dangle straight down, before raising your knees up towards your chest. Engaging your ab muscles, slowly lower your legs back down and repeat. Definitely one to add to the best ab workout list.

According to the study, the third most-effective abdominal exercise was the simple crunch, but on a medicine or balance ball. Lie on the ball with your hands behind your head and complete the simple crunch, using your core muscles to lower yourself down and bring yourself forwards.

Standing Ab Exercises: 18 Best Exercises You Can Do Standing Up

According to the researchers, although crunches on an exercise ball generated less activity in the obliques and rectus abdominals than some of the other ab exercises on the list, as it generated less activity in the leg muscles, it was more targeted to the abs and the best overall exercise.

Researchers found the least effective ab exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker. Researchers noted: “the ab roller was no more effective than the traditional crunch, while the ab rocker was up to 80% less effective.”

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This strategic, super-effective form of high-intensity circuit training is supported by science. To complement the original and give you even more 7-minute options, we consulted with a pro.

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Yusuf Jeffers, certified personal trainer and Head Coach at Tone House in NYC, created a companion ab workout that requires only your body weight.

A killer combo of core-strengthening moves and cardio, this circuit is designed to “attack” not only your abs and obliques but also the muscles in your back, your pelvic floor, and even your shoulders, says Jeffers.

“If you’re training for a sport — or just for everyday life — you usually don’t use any one muscle in isolation, ” he says. “This correlates closer to actual, functional movements.”

The 10 Best Bodyweight Abs Exercises Of All Time To Crush Your Core

And that’s a good thing: While crunches certainly strengthen your abs, your body benefits more — by torching more calories, for example — from movements that recruit more than one muscle group.

Though it’s important to remember that high-intensity interval training isn’t meant to be a daily workout, it’s a great tool to have in your exercise arsenal, particularly on days when you’ve only got 7 minutes to spare.

Perform each move below for 30 seconds, resting for 5 to 10 seconds in between. Expect to do anywhere from 15 to 20 reps, but remember that quality

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Don’t stress if your rep count is on the lower end the first couple of times you try this — there’s always room to improve. If time allows, you can repeat the circuit 2 or 3 times.

With this circuit, go big or go home. Try to work at the highest possible intensity for as many reps as you can manage in 30 seconds without sacrificing proper form.

Stand with feet shoulder-width apart and core engaged. Shift weight onto right leg and lift left knee, bending left leg to a 90-degree angle. Keep arms in front of you as if you’re climbing a ladder.

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Extend left arm overhead as you push off right foot. Explosively lift right knee until it’s level with your hips. Pull hand down as you lower your right leg. Repeat on the other side.

Lie faceup with fingertips behind ears and legs extended. Lift legs until feet are about 6 inches off the floor. Engage core and lift shoulder blades off the floor.

Come up like you’re doing a regular crunch while also pulling knees in toward chest. Careful not to pull on your neck — use your abs to lift. Reverse the movement to return to starting position.

Core Exercises, Thornton Gym

Lie faceup with knees bent and feet flat on the floor. Place arms on the floor by your sides, palms facing down. Keep head and shoulders firmly planted on the floor. As you inhale, press through your feet. As you exhale, squeeze glutes to lift hips off the floor.

Lie faceup with fingertips behind ears, knees bent at a 90-degree angle, both feet off the floor. Lift head and shoulders off the floor.

Bring right elbow to left knee as you extend right leg straight. Quickly reverse the movement to repeat on the other side, bringing left elbow to right knee. Continue to alternate.

Bodyweight Core Workout: Upper Abs, Lower Abs, Obliques, And More

Stand tall with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place.

Bring knees to the same height as hips, thighs parallel to the floor. Try not to lean back. Stay on the balls of your feet and alternate legs as quickly as possible.

Lie faceup with arms at your sides, palms facing the floor. Bend knees so hips and knees form 90-degree angles. Engage core.

Bench Ab Exercises To Do At Home Or In The Gym

Activate lower abs to lift hips off the floor, bringing knees toward chest. Lower back down to starting position as slowly as possible to keep your lower abs engaged.

Start in high plank position with core tight and hands directly under shoulders. Keep core engaged to stabilize hips as you drive right knee toward chest.

Lie faceup with arms straight out to sides (so your body forms a T) and legs extended. Raise both legs toward the ceiling until they’re perpendicular to the floor.

Functional Standing Core & Abs Exercises

Without lifting head or shoulders off the floor, lower both legs to the right, as close to the floor as you can get without losing form. Reverse the movement to lower both legs to the left. Continue to alternate like — you guessed it — windshield wipers.

Stand with feet together, elbows bent, palms facing up. Quickly jump feet apart and pump arms up toward the ceiling (like you’re raising the roof). Reverse the movement and repeat as fast as you can.

Start in high plank position with hands directly under shoulders. Engage core and lift hips high as you jump your straight legs forward.

Best Stomach Exercises For Strong Abs

At this point, your body should look like an upside-down V. If hamstrings are too tight to fully extend legs, keep a slight bend in knees. Jump back to starting position.

Lie faceup with arms at your sides. Engage core and sit up. Raise right hand and left leg simultaneously. Touch right fingertips to left toes. Return to starting position and repeat with the opposite hand and leg.

Finish strong with an isometric hold. Lie faceup with arms by your sides and legs extended. Engage your abs and lift shoulder blades and legs off the floor.

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Keep your lower back pressed into the floor throughout the exercise — the closer your legs are to the floor, the more challenging this is. Hold this posture for 30 seconds.

Now it’s time to put it all together. Perform as many reps as possible of each exercise, for 30 seconds each. Rest for 5 seconds between exercises. Repeat the circuit 2 or 3 times as desired.