The Best And Worst Exercises For Abs
Do you find this to be somewhat bothersome too
? I am trying to discover the best exercises for abs and discover that nobody seems to agree. So much of the confusion comes because some personal trainers and experts just dont take the time to ask themselves what the abdominal muscles really do and how to train them most effectively. In this article I am going to list the 3 worst exercises for abs and the 7 best exercises for abs.
The best exercises for abs involve 3 important characteristics: 1. stabilize the trunk; 2. slow down trunk extension; and 3. rotate or slow down rotation of the spine and trunk.
So, here are 3 of the worst exercises for abs.
1. Crunches: You're laying on your back instead of standing, it doesnt require any stabilization and there is little or no rotation involved. A better alternative if you are addicted to crunches, do them on the physioball. But still, there are more effective exercises for abs.
2. Leg Raises: You have to be very careful when doing the leg raises. If done incorrectly, it can lead to low back pain and chronic injury. Because the hip flexors are the primary movers in the leg raise and they attach to the lumbar spine, they can create a tremendous amount of pressure and pull on the spine. Though it I don't think it is the most effective exercise, the captain's chair is a better alternative.
3. Ab Machines: I would prefer free weights over machines for any exercise. Any abdominal machine is the least of my favorites. Machines are manufactured for the average sized person. Most of the time the movement pattern associated with the machine does not match that of the person trying to use it. So, you run an increased risk of injury and certainly a waste of time.
Now for the best exercises for abs, some of which you may never have thought of as abdominal exercises
1. Renegade dumbbell rows: this is basically a push up with a single arm horizontal row. Not only do you have to perform a push up, which by itself is one of the best abdominal exercises, but you have to prevent rotation as you pull one of the weights to your chest while the other hand is on the floor. Great exercise!
2. Kettlebell Swing: The up and down motion of the kettlebell swing requires a tremendous amount of stability throughout the back and spine. When it is performed using one hand, an anti-rotation component is added as well.
3. Front Squat: The front squat is not normally the first on the list of best exercises for abs. However, some say it should be at the top. I happen to agree. To perform this exercise correctly requires, again, a lot of core stabilization that comes from the abdominal muscles.
4. Push Up Variations: you cant beat the push up for simplicity and effectiveness. Throw in a movement that lifts either one of your hands or one of your feet off of the floor and you just took it to another level.
5. Mountain Climber or Cross Body Mountain Climber: These two exercises stimulate all 3 of the functions of the abdominals: stabilization, anti-rotation, and prevention of excess extension.
6. Woodchopper: grab a medicine ball, kettlebell or a weight plate and stand in a short squat position. Begin with your hands to the outside of one knee and raise the weight at a diagonal angle with straight arms to the opposite side outside of your shoulder. Repeat this beginning from the other knee.
7. Gymball Rollout: start in a standing position with your hands on a physioball so that you are in a pike position. Roll forward with your hands on the ball until your body is straight. Return to the pike position. Be careful not to go too far forward so that you low back arches.
Bonus. Spiderman Push Up: This is a combination of push up and mountain climber. It requires stabilization with both upper and lower extremity movement.
by: Aaron Ivey
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