Best Stomach Exercises
Not all exercises are equal, so the time you spend on your abdomen should be as effective as possible. For instance the bicycle maneuver is 2 to 3 times more effective then a regular crunch for both the Rectus Abdominis (six-pack) and the obliques. There is no point of buying expensive equipments if you can get better result for free. Some of the ones found on TV will support part of your body weight and therefore be less effective then a regular crunch. But why don’t try some that are even better and free, below you’ll find five of the best exercises.
Bicycle maneuver
This is the best exercise. It’s two and a half times more effective then a regular crunch for the Rectus Abdominis (six-pack) and over three times more effective for the obliques.
Start Position
Lie down, face up flat on the mat/floor. Keep your lower back against the ground. Bring the knees toward the chest, your legs should be at a 90 degree angle. Keep them apart. Use your stomach muscles to lift your head up. The shoulder blade should be off the ground. Put your hands next to your head.
Motion
Start to slowly move your legs in a bicycle peddling motion. Twist your torso so the right elbow touches the left knee and then twist in the opposite direction so the left elbow touches the right knee while you are peddling. If you can’t touch the elbow to the knee then only go as far as is comfortable for you.
Advice
Keep peddling slowly. The abs should never rest, you should feel the tension throughout the motion.
Power tower/Captain’s chair
This exercise requires equipment, but it’s still worth mentioning since it’s one of the best. If you happen to be in a gym or have access to this then you should definitely try it.
Start Position
Rest your rams on the pads and grip the handles. Press your back against the pad.
Motion
Contract your abs and raise the knees toward the chest. Bend your legs at the knees so you finally end up in a position where both your hips and knees form a 90 degree angle. Pause and slowly lower them back down, but don’t let the legs go all the way down. Repeat.
Vertical leg crunch
Start Position
Lie down flat on the mat/floor. Keep your lower back against the floor, Raise your legs straight up toward the sky, but the slightly bent at the knees. You can cross the feet at the ankle to keep your legs more stable. Place your hands on the side of your head.
Motion
Contract your abs to lift the shoulders of the floor. Pause and lower your back slowly till your shoulders touch the floor. Don’t rest. Repeat.
Reverse crunch
This one is really good for your obliques, but only marginally better then a crunch for rectus abdominis.
Start Position
Lie down, face up on the mat/floor. Keep your lower back against the floor. Hands down the side of the body. Raise your legs so both knees and hips are at a 90 degree angle.
Motion
Contract your abs to lift the tailbone off the floor. Reach the legs up toward the sky. Lower them back down and repeat.
Advice
Don’t push with your hands when you raise the tailbone, only use your abs. Don’t sway the legs either.
You only need to do a small movement, but do it slowly.
The more you straighten the legs the harder it will be and the more you bend the legs the easier it will be.
Crunch on an Exercise ball
There is no need to give up on the crunch, but if you use an exercise ball and you’ll make it 40% more effective. Exercise balls are one of the cheapest and most versatile equipment you can own for your home gym. Just remember to get a burst free one or you can seriously injure yourself if it breaks.
Start Position
Lie down with your lower back on the ball. Keep your feet flat on the floor and keep them apart for balance. Put your hands beside your head or cross your arms over the chest. Extend your spine for a stretched out abdomen.
Motion
Contract the abs to lift the torso. Raise your back to a maximum of 45 degrees. Pause at the top before you slowly lower it back down. Repeat.
Advice
Try keeping the ball stable during the exercise. If you have problem with the balance then try a wider stance.
Always focus on quality not quantity.
Save the abs exercises for the end of your routine since the abs are used in many other exercises.
If you are a beginner you should start with easier exercises till you have built up your muscles. Remember once it becomes too easy you need to switch up your exercise routine to evolve.