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No More Ab Crunches |
If you dream of tightening your tummy, but dread doing endless sets of sit-ups, then California researchers have good news for you. The classic sit-up, they say, is not the best answer for stronger, flatter abdominal muscles.
A study led by Peter Francis, PhD, at the biomechanics lab at San Diego State University put different abdominal exercises to the test and found that not all are created equal.
The traditional sit-up - or crunch - fell close to the bottom in a ranking of the ab exercises.
"The problem with the sit-up is that it is ineffective," Francis says. Typically, he says, people do sit-ups by lying with their back on the floor, with their legs straight or knees bent. Then, they sit all the way up, relying on their hips and less on their abdominal muscles. Not only is a sit-up ineffective, but it can strain the back, Francis adds.
Ab-solute Comparison
The San Diego study, sponsored by the American Council on Exercise (ACE), compared 13 of the most common abdominal exercises, some involving equipment, and ranked them from most to least effective. The study included 30 healthy men and women, ages 20 to 45, who were either occasional or daily exercisers. Each was put through a battery of exercises, including the traditional crunch, modified crunches, partial body-weight exercises and exercises using both home and gym exercise equipment. Muscle activity was monitored during each exercise using electromyography equipment.
| For strengthening the rectus abdominus, the 13 exercise were ranked most to least effective: | For strengthening the obliques, the 13 exercise were ranked most to least effective: |
| 1. Bicycle maneuver 2. Captain’s chair 3. Crunches on exercise ball 4. Vertical leg crunch 5. Torso Track 6. Long arm crunch 7. Reverse crunch 8. Crunch with heel push 9. Ab Roller 10. Hover 11. Traditional crunch 12. Exercise tubing pull 13. Ab Rocker |
1. Captain’s chair 2. Bicycle maneuver 3. Reverse crunch 4. Hover 5. Vertical leg crunch 6. Crunch on exercise ball 7. Torso Track 8. Crunch with heel push 9. Long arm crunch 10. Ab Roller 11. Traditional crunch 12. Exercise tubing pull 13. Ab Rocker |
Bicycle maneuver. To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breath evenly throughout the exercise.
Captain's chair - Vertical Knee Raise (VKR): This was one of the few on the "most effective" list that involves gym equipment. To do the exercise, stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad of the chair-like equipment. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.
Crunch on exercise ball: A high-quality exercise ball, which costs about $30, depending on the size, is necessary to do this exercise. Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To work the oblique muscles, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
Vertical crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
Reverse
crunch: Lie flat on the floor with your lower back pressed to the
ground. Put your hands beside your head or extend them out flat to your
sides - whatever feels most comfortable. Crossing your feet at the ankles,
lift your feet off the ground to the point where your knees create a
90-degree angle. Once in this position, press your lower back on the floor
as you contract your abdominal muscles. Your hips will slightly rotate and
your legs will reach toward the ceiling with each contraction. Exhale as
you contract; inhale as you return to the starting position.
Hover: Kneel down on the floor and lean forward, putting your forearms flat on the ground. Extend your legs behind you so you are balancing on your toes and forearms. Clasp your hands together and tuck your chin toward your chest. Pull your abs in tight so that your back is straight; make sure your lower back does not sag downward and don't hold your butt above the rest of your body. Hold this position for 10 slow counts. Focus on keeping your torso straight the entire time. To rest between reps, sit back on your heels and drape your body forward.
Abs Need Regular Workout
Unlike strength training, Francis says abdominal exercises should be done frequently rather than for intense periods. "Abdominal strength isn't the same as working on big muscles with large resistance," he says. Instead, what's needed is "endurance training for the abdominals."
Five minutes a day of abdominal exercises can make a difference if you do it regularly.
If one exercise feels uncomfortable or is too difficult, then Francis says try others. The captain's chair exercise, for example, might be too stressful for someone who has low back pain or is out of shape.
However, strengthening the abs can actually help maintain good posture and alleviate lower back pain, Francis says. As with any fitness program, though, check with your doctor first before starting abdominal exercises.