Top 10 Abdominal Exercises from ACE part 2

After extensive data collection and analysis, Dr. Francis and his researchers found that exercises that require constant abdominal stabilization, as well as body rotation, generated the most muscle activity in the obliques. Topping the list of the most effective exercises was the bicycle maneuver, followed closely by the second ranked, captain’s chair. As for home exercise equipment, crunches on an exercise ball ranked highest—coming in third overall.

Many of the exercises tested proved to be relatively effective at working the abdominal muscles—some are just more effective than others. The important thing to remember is that you don’t need to purchase a piece of exercise equipment to strengthen your abs. It’s also important to remember that everybody does ab exercises differently,
and people need to get out of the mindset that all exercises work for all people. As expected, the effectiveness of each exercise varied from subject to subject depending on factors such as athleticism, familiarization with the exercises and past injuries.

For best results, Dr. Francis recommends choosing several of the exercises that landed in the top-third of the list and try doing a five-minute exercise session daily. If an exercise is uncomfortable or doesn’t feel right, try another one. This will help train different muscles and combat boredom. No matter which exercises you choose, take the time to train and strengthen your abdominal muscles. Strong abs help with good posture, alleviate lower
back pain and are essential for long-term health and well being.

bicycle crunch: http://www.youtube.com/watch?v=wqoD0Bdggto

knee lifts on Captain's Chair: http://www.sparkpeople.com/resource/exercises.asp?exercise=266

Crunches on the body ball: http://www.youtube.com/watch?v=VVBddP5oW8Y

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Top 10 Abdominal Exercises from ACE

I am always being asked by my clients: what is the best abdominals exercise? This is not an easy quick answer for most of us and we need to consider: our condition, our age, our history and other factors. But what is the best, most efficient route to tighter abs? A recent study conducted by the Biomechanics Lab at San Diego State University reveals a unique look at 10 of the most common abdominal exercises, ranking them best to worst.

The Study
Led by Peter Francis, Ph.D., researchers recruited 30 healthy women and men to participate in the study. The subjects, ages 20 to 45, ranged from occasional exercisers to those who work out daily. Participants were put through a battery of exercises that target the midsection, including the traditional crunch, modified crunches, partial body weight exercises and exercises using both home and gym exercise equipment.

All of the exercises were introduced in random order and participants were allowed to practice each exercise
briefly. Subjects then completed 10 to 12 repetitions of each exercise, maintaining a two-count cadence throughout
(two seconds at the concentric phase, two at the eccentric phase). Using electromyography (EMG) equipment,
researchers monitored each participant’s muscle activity as they exercised. Activity was recorded in the upper and lower rectus abdominus and the external obliques. Researchers also measured activity in the rectus femoris to indicate activity in the hip flexors. Exercises were then ranked best to worst based on the average amount of EMG activity recorded in each of the muscle areas.

1. Bicycle Crunches
2. Knee Lifts on Captain's Chair
3. Crunches on Ball
4. Crunches with Vertical Legs: This exercise is just like a traditional crunch (see #11 below), but with your legs extended up into the air, in line with the hips.
5. Torso Track Machine
6. Crunches with Arms Extended: This exercise is just like a traditional crunch (see #11 below), but you extend your arms overhead, squeezing your upper arms by your ears as your crunch up and lower down.
7. Reverse Crunches:
8. Crunches with Heel Push: This exercise is just like the Crunches with Vertical Legs (see #4 above), except that as you crunch up you also slightly lift your hips off the ground (feet towards the ceiling).
9. Ab Roller Machine
10. Plank

In my next blog I will present tips on proper technique for the top 5 exercises. I do not necessarily agree with these findings as I have found number 10 (plank) to be an excellent exercise and the research performed is rather limited.

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com