subject: Top Core Exercises - Do These For A Flat Stomach [print this page] Top Core Exercises - Do These For A Flat Stomach
According to a university study the top three ab exercises based on muscle stimulation were the following:1) Bicycle CrunchThis isn't the good ol' crunch that most fitness gurus would warn you about. This is the gut wrenching crunch that targets all your different core muscles. So lets get on with how to do this exercise correctly:* You start by lying flat on the ground and your lower back should be pressed to the floor.* Place your hands behind next to your ears with a motion similar to the old ineffective crunch. The difference here would be that you will not be lifting your head using your hands at all.* Start by bringing your knees to a 45-degree angle. Now mimic the circular bicycle motion using just your legs.* Now bring your left elbow to the right knee. Then alternate.* As with all ab exercises, breath evenly throughout the exercise.2) Swiss Ball CrunchAnother variation of the crunch makes the list. After doing this exercise or swiss ball variation of the crunch you will realize the value of a strong core. Here's how to do this exercise:* First, sit on the swiss ball while keeping your feet flat on the ground.* Now let the ball roll backwards slow and steady while lying back till your thighs are parallel to the floor.* Then contract your abs while lifting your torso to not more than 45 degrees* To work the obliques and improve core strength move your feet closer together.3) Captain's ChairFor this exercise you need access to a Captains Chair machine. This is available in most gyms so that shouldn't be a problem. Wondering how to do the exercise correctly?* First, bend your elbows and place your forearms on the padded area of the captains chair. Now bend your knees such that your shins are parallel to the ground.* Now bring your knees towards your chest and then back to the starting position* This motion should be a slow controlled motion. Once you are able to do this easily you can do a variation where you bring the knees towards your left shoulder return to the starting position and then alternate. When you are getting to peak fitness it is time to straighten out your legs and then raise them towards your chest. Once you are able to do 10 repetitions of this, you are building a rock-solid core.In the Captain's chair also known as the hanging leg lifts it might seem that your hip muscles are doing all the work. While using these muscles is key to doing the exercise correctly, the abdominals are used extensively in this workout.
