With the number of ab exercises and workout plans out there, it can take you a lot of time to try out even a sampling of them and gauge their effectiveness, since any workout will need to be practiced for a good amount of time before you can tell whether or not it’s doing what you want. Fortunately, there is a handful of effective ab workouts that have gained a lot of attention for their reliability in providing you with the toned abs you’re hoping to achieve. The top five most effective ab workouts determined in a recent study are as follows, with the first being considered the best.
The Bicycle
1 – First, you’ll need to lie face-up on the floor and lace your fingers behind your head.
2 – Bring your knees up into your chest and lift your torso off the floor, but be sure not to pull your head or neck with your hands, as this can strain your neck.
3 – Straighten your right leg and twist your torso so that your right elbow touches your left knee.
4 – Bring your right leg back in and straighten your left leg, then twist your body again, this time bringing your left elbow to your right knee.
5 – Repeat 10-16 times, making sure you work each direction an equal number of times.
The Captain’s Chair
At your local gym or health club, you’re likely to find a captain’s chair, a rack with padded armrests that enables you hold yourself up by your arms and lets your legs hang free. Once you’ve gotten to one of these, you’ll be ready to tackle the next exercise.
1 – Stand on the chair and grab the armrest handles; make yourself secure.
2 – Flatten your back against the pad and contract your abs to raise your legs; draw your knees toward your chest.
3 – Don’t cheat; don’t arch your back or use momentum to swing your legs up into position.
4 – Gradually lower and work about 12-16 reps as a minimum.
Exercise Ball Crunch
This exercise will target your rectus abdominus and, not surprisingly, requires an exercises resistance ball.
1 – Lean face-up against the ball, making sure that it’s under your lower back.
2 – Place your hands behind your head.
3 – Contract your abs to bring your torso away from the ball, curling up.
4 – Your lower back should stay in the same position, keeping the ball stable.
5 – Lower gradually and work 12-16 times.
The Vertical Leg Crunch
This will work your obliques and rectus abdominus.
1 – Lie face-up on the floor with your legs straight up, your knees crossed, and your arms flat on the floor.
2 – Contract your abs to lift your torso up from the floor in the direction of your feet.
3 – Keep your legs motionless.
4 – Gradually return to the rest position and repeat 12-16 times.
The Long-Arm Crunch
1 – Lie down on your back with your arms straight out behind your head and your hands together.
2 – Lift your torso off the floor using your abs.
3 – Keep your arms straight and do not use them to lift your head.
4 – Lower slowly and do 12-16 reps.
