You do crunches until you can’t stand the thought of another one. You’ve even bought one those ab machines advertised on television, but you have yet to get those hard as a rock, killer abs. What are you doing wrong? Experts say your problem may be two-fold. To have hard as rock abs, you have to exercise effectively, but in order to see them you also have to lose abdominal fat.
Effective Abdominal Exercises
Recent study by the American Council of Exercise tested thirteen common abdominal exercises, including those using the Torso Track, Ab Rocker, and Ab Roller. Muscle activity was recorded while 12 subjects engaged in the thirteen exercises. Researchers were looking to see which exercises used the abdominal muscles (including the obliques) the most, but they were also looking to see which exercise engaged the hip flexors. When the hip flexors and other muscles besides the abdominals are engaged too much, it means the abdominal exercise is not as effective.
Researchers found that the most effective exercise for the rectus abdominus (the main abdominal muscle) is the bicycle maneuver, while the most effective movement for the obliques (the side muscles of the abdomen) uses the captain’s chair. The bicycle maneuver came in second for working the obliques. The Torso Track was slightly more effective than the traditional crunch, but most people complained it hurt their back. The Ab Roller was barely more efficient than the crunch, while the Ab Rocker was significantly less effective than the crunch.
Using the Findings
The other common ab exercises tested proved effective, but some work better than others. When planning your abdominal program, you should choose the exercises that you are most comfortable with. Everyone is not at the same fitness level. Even if you are moderately fit, some exercises may not be suitable to your physique. For example, the bicycle maneuver is great, but it can strain your back if you have problems in that area.
The Top Four
The top four exercises for the rectus abdominus are:
1. The bicycle maneuver.
2. The captain’s chair
3. The crunch with exercise ball
4. Vertical leg crunch
The top four exercises for the obliques are:
1. The captain’s chair
2. The bicycle maneuver
3. Reverse crunch
4. Hover
If you are serious about hard as a rock abs choose some of these more effective exercises and do them a few times a week. Add vigorous aerobic exercise, which will also tighten the abdominals and make them more visible by contributing to weight loss. An hour a day of moderate activity will give weight loss benefits. Stick with your program and you can have hard as a rock, killer abs.
Sources
Anders, Mark. “New Study Puts the Crunch on Ineffective Ab Exercises” American Council of Exercise. http://www.acefitness.org/getfit/studies/BestWorstAbExercises.pdf
