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There are a number of ways you can work the abdominal muscles, some are very good and work the muscles very hard,others not so good and should really be avoided. A study carried out by the American Council Of Exercise discovered the top 10 exercises which are are most effective for targeting the abdominal muscles. This article focuses on the top three abs exercises that target the main abdominal muscle - rectus abdominis
Best 3 exercises for the rectus abdominis muscles.
3rd place - Exercise Ball Crunch
2nd Place - Captains chair
1st place - Bicycle crunch
Exercise Ball Crunch
This exercise is great for your lower back, if you have back problems, because it provides additional support during your workout. It is similar to a floor crunch, except that it is on an exercise ball. The great thing about doing the exercise this way is that you are using your core muscles. You also can lean all the way back so you really get the full range of motion, making it more comfortable.
Captains Chair
The Captain chair leg raises are one of the most effective ab exercises that directly targets your abdominal muscles and obliques. The exercise is done on a rack with padded arms and it allows for your leg to hang freely. You should bring your legs to as close to our chest as you can manage. Move slowly and smoothly to get the best work out.
Bicycle Crunch
The Bicycle Crunch exercise came in as the best exercise to target the rectus abdominis and oblique muscles. The cycling motion of the legs combined with the upper body movement effectively work the upper and lower abs, the twisting motion caused by touching your elbow to the opposite knee works the oblique muscles. all in all a highly effective exercise.
And if your wondering what came in last place, then I'm afraid it was the abs rocker, this ended up being less effective than a standard sit up. So better not waste any money on that.
So, if you really want to know how to work abdominal muscles then using the captains chair,exercise ball crunch and the bicycle exercise with a healthy diet and other weight training exercises will soon give you a flat toned stomach and with more intense training you can have a stunning looking six pack.
As always, before attempting any exercise program please get checked over by your doctor.
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