Best abdominal exercisesIncluding the 2 best ab exercise programThe best abdominal exercises are listed below, complete with pics and descriptions. Immediately following are links to related helpful abdominal pages.
Benefits of ab exercises Exercise bands for abs // Exercise bands for abdominals pg2 Choosing the best ab exercisesAbdominal exercises were chosen based on a study from the Biomechanics Lab at San Diego State University. They tested a number of common ab exercises to determine the best ones.Their research compared 13 ab exercises, from the traditional abdominal crunch to more complex exercises, using both home and gym equipment. The study scientifically measured, via electrodes, how much activity each movement imposed on the abs. This was done by ranking for muscle stimulation (through EMGs) in the rectus abdominis, the internal obliques and external obliques. (See pic top page) Winners of the best exercises for abs
Doing the Bicycle Crunch Exercise * Lie flat on the floor pressing lower back down * Hands beside your head * Raise knees up to a 45-degree angle and slowly do a bicycle pedal motion * Tap left elbow to right knee, then right elbow to left knee * Be sure to breath evenly throughout exercise 
2) The Captain's Chair exercise scored second on the list of best exercises for the rectus abdominus. Doing the Captain's Chair Exercise * With dangling, slowly lift knees towards chest * Movement should be controlled, slow, bringing knees up and returning them back to start
Doing Crunch on an Exercise Ball * Sit on the exercise ball, feet flat on the floor * Allow ball to roll back slowly. Lie back until your thighs and torso are parallel with the floor * Tighten & contract abs raising your torso no more than 45 degrees * To further work the oblique muscles, make the exercise more difficult by moving feet closer together
4) The vertical leg crunch is a great exercise for the rectus abdominis, external obliques internal obliques* Lie on your back, extending the legs up with slightly bent knees * Contract abs, raising up until shoulders are off the floor * Keep chin up. Be sure not to pull on your neck * Legs remain fixed * Raise torso toward knees * Lower torso & repeat for 10 - 20 reps
5) The Reverse Crunch is another entrant in top ab exercise & targets the rectus abdominis.Doing the Reverse Crunch * Lie on back with knees bent and feet on the floor * Put your hands on the floor or behind head * Raise knees up to chest until they bend about 90 degrees * Tighten & contract your abs then lift hips off the floor in a very small movement * Lower hips and repeat
* Start in the plank position with forearms & toes on the floor * Ttorso is straight and firm. Body is in a straight line from ears to toes * Head is relaxed. Look at the floor * Retain position for 10 seconds to start * Gradually work up to 30, 40, 50 seconds and beyond.
Summarizing best exercises for strengthening the rectus abdominis in order 1. Bicycle Crunch Exercise 2. Captain's Chair Exercise 3. Ab Crunch on an Exercise Ball 4. Vertical Leg Crunch Summarizing best exercises for strengthening the obliques in order 1. Captain's Chair Exercise 2. Bicycle Crunch Exercise 3. Reverse Crunch 4. Plank Exercise 5. Vertical Leg Crunch The best 2 ab exercises So, to narrow down the list even further, the research and listing suggests that the 2 best exercises to do for the abdominals are the Bicycle Crunch Exercise & Captain's Chair Exercise. According to list, they simply switch places for most effective exercises for rectus abdominus and obliques. Doing each one in a typical ab workout almost every day would be very helpful. Another option would be alternate exercise daily doing each one more intensely on days one is performed. This is especially helpful for people who are pressured for time. A good ab workout can take as little as 3 - 5 minutes.
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