FFirst and foremost, the most effective abs workout is what you do consistently. But if we specify, it will target all the different muscle groups in your abdomen (transverse abdominis, rectus abdominis, pelvic floor and oblique). Together they are responsible for protecting your spine, maintaining good posture, enabling all kinds of movement and preventing injury, says Christopher Gagliardi, CPT, a certified personal trainer. But when it comes to challenging your abdominal muscles, not all abs exercises are created equal, according to a new study.

The American Council on Exercise (ACE) commissioned the biomechanics lab at San Diego State University to find the best scientific abs exercises. For its research, the lab tested 13 popular rice which challenged these muscles the most. They did this by attaching electrodes to the outer layer of abs, the upper and lower rectus abdominus (i.e., six-pack abs), and the outer diagonals, allowing them to measure muscle activity. They monitored the activity of the rectus femoris (or buttock flexor) to help them see if the subjects were using those muscles, a sign that they were doing the wrong thing. The overall idea was, the more activity in the abs এবং and the less চাল running on the hip flexors is more challenging.

The researchers used crunch as their baseline because they got a 100 percent score of the muscle activity they trigger. So if a move causes twice as much activity than Crunch, it gets a 200 score.

Rectus Abdominis has proven to be the most challenging abs exercise bike, a popular move that is like cycling while lying on your back. And the second most challenging was the Captain’s chair, which was performed using a piece of gym equipment that is to use your low abs to bald the knee. When it comes to obliques, the order was reversed, but it was still the top two, most challenging moves. Now it is called domination!

The study was fairly small এটি it tested 13 of the many abs exercises there and only tested on 30 men and women for one hour. So it shouldn’t be considered the end, the core workout should have all the authority. But its insights are still valuable.

For example, it was found that “exercises that require constant abdominal stability, as well as body rotation, create the most muscle activity in the oblique.” Takeaway? Make sure you choose a rice mix that challenges all your abs muscles and uses three planes of motion — rotating forward and backward, sideways, and around your spine. Head of Studies, Peter Francis, Ph.D. Advised to stay at the top third of the list because they are the most challenging. “It will help train different muscles and fight boredom,” he explained in an article in his research.

5 most challenging abs exercises

1. Bicycle

Lie flat on your back on a mat, attach your fingers and place your hands behind your head, then bring your feet to the tabletop (knees on the buttocks, shin parallel to the floor). Keeping your head heavy on the palm of your hand, bend the blades of your head, neck and shoulders from the floor upwards as you rotate your torso towards your right foot and extend your left hip at a 45-degree angle. Think from left armpit to right buttocks. Reverse the movement to return to the center, lowering your head down, as you draw your left back on the tabletop before switching sides.

2. Captain’s chair

This involves using the captain’s chair exercise equipment, a chair with two handles, which is high above the ground, without any seats. To move, place your arms on the arm rests of the chair and grip the handles; Your legs will hang. Now slowly pull your knees towards your chest. The speed should be controlled and intentionally you should bring the knees up and bring them back to the starting position.

3. Crunches on an exercise ball

Lie on a large exercise ball until your thighs and torso are parallel to the floor, feet flat on the ground. Cross your arms over your chest and pull your chin slightly towards your chest. Squeeze your abdomen and do not lift your hips more than 45 degrees above the ball. For better balance, make your legs wider. To challenge the diagonals, make the exercise less stable by moving your legs together.

4. Vertical leg crunch

Lie flat on your back on a workout mat, attach your fingers and place your hands behind your head, then straighten your legs towards the ceiling so that your feet are above your buttocks. Keep your head heavy on your palms and keep your head, neck and shoulder blades above the floor. Be sure to keep your chin away from your chest with each contraction, as if you were pinning an orange over your chest with it.

5. Reverse crunch

Lie on a mat with your lower back pressed to the ground. Place your hands behind your head or extend them to your side – which feels most comfortable – then extend your legs straight toward the ceiling so that your legs are above your buttocks. Squeeze your low abs to lift your buttocks a few inches above the floor, as if you were trying to touch your toes on the ceiling. Lower back with control.

It doesn’t get any more hard core than this.

For more ways to work your midsection, try this 10-minute workout:

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