subject: The Top Four Exercises For Best Abdominal Development [print this page] The Top Four Exercises For Best Abdominal Development
Every bodybuilder wants that "six-pack abs" look. The "six-pack" look is only obtained by a consistent program of healthy diet, cardio training and weight training.
However, deciding which weight training exercises to do for the abdominal muscles is often confusing. We're exposed to various abdominal exercise devices such as ab rollers, ab rockers, and torso tracks. We're told to do hundreds of sit-ups and crunches. Most gyms have 2-3 different abdominal machines to use to "hit the abs". Wow! Everybody is making it much too complicated. It doesn't have to be! There are only four abdominal exercises that you need for proper abdominal muscle growth and development.
A study performed at the Biomechanics Lab at San Diego State University, 13 different abdominal exercises were studied and ranked for their effectiveness in stimulating the rectus abdominis muscle and external oblique muscles.
In this study, electromyography (EMG) measurements were taken on the rectus abdominis and external oblique muscles on 30 exercisers who performed the different abdominal exercises. EMG measures the level of muscular activity or contraction while exercising. It's a reliable indicator of the effectiveness of an exercise. So, let's review the top three exercises in each muscle group from this study.
Top Three Rectus Abdominis Exercises
#1 Bicycle Maneuver
#2 Captain's Chair Knee Raises
#3 Crunches on Exercise Ball
Top Three External Oblique Exercises
#1 Captain's Chair Knee Raises
#2 Bicycle Maneuver
#3 Reverse Crunch
As you can see, the Bicycle Maneuver, Captain's Chair Knee Raises, Crunches on Exercise Ball and Reverse Crunch are the best and only exercises that you need to perform. These four exercises are the most effective and offer variety in your abdominal training. I'll describe each exercise for you.
All abdominal work should be performed using 8 to 20 repetitions. As you become more conditioned, perform 2-4 sets of 8-20 repetitions. All repetitions should be performed using a slow and deliberate motion. No ballistic or quick motions! Let the abs do all the work. The rest between sets should be 30-60 seconds, no longer.
I'd suggest using two of the four exercises during each abdominal workout for variety and complete development. Keep the abdominal muscles guessing by switching the ab exercises each workout.
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