What Are The Best Abdominal Exercises?
Though abdominal exercises are really effective in increasing good posture, preventing low back pain and improving overall functioning and sports performance, they are not effective for spot reducing belly fat. So what are the best abdominal exercises for toning your core you may ask? The American Council on Exercise lists the bicycle as effective abdominal equipment that best utilizes every muscle in the abdomen to create a well-defined torso. Of course there are other exercises. Let’s take a look at which ones will work for your particular needs.
From a certified personal trainers’ point of view, the most effective and the best abdominal exercises to choose include abdominal crunches that work and flex the upper abdominals and act as a foundation for your entire workout. Two of these are reverse crunches, which strengthen the lower abdominals and side bends, and which work on the lateral oblique muscles. There is also the bicycle; whether a traditional or stationary model.
Studies have been conducted to determine the safest ab exercises measuring the ratio of work to compression. The researchers looked at nine abdominal exercises and compared the muscles worked in the abdomen to the pressure exerted in the lower back during each exercise. The study revealed that the move that worked the abs the most, yet placed the least pressure on the low back, were crunches that involved positioning the feet on a ball or bench. With the feet lifted, it takes away some of the arc in the lower back and takes pressure off of the joints. It was also determined that the exercise that worked the abs the most but put the most amount of pressure on the low back were double hanging leg raises.
Have you also thought about exercises for the obliques? The muscles of the external and internal obliques tend to work the most as you move through sit ups and crunches; but if you want to get the most from your workout you need to use some rotating and twisting moves as well as side bends. Among the best moves for strengthening the obliques are bicycle crunches, oblique crunches and side planks.
It is true that uncovering abs requires constant monitoring of how much you eat, what you eat and when you eat. Yet eating well and adhering to a strict exercise regime is no easy feat. It takes patience and discipline. However, if others can tone their abdominal muscles, trim their belly fat and get flat abs, then so can you. A certified fitness trainer advising you on the best abdominal exercises and some self-motivation can get you on the right track to a flatter, fitter core.
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