How To Do The Best Ab Exercises

Below are detailed descriptions on how to do the best ab exercises. Consult with your Physician before starting any new exercise routine or program. 

Exercise: Bicycle Crunches

Best Ab Exercises Rank: #1 for Rectus Abdominis, #2 for Obliques

Difficulty: Intermediate/Advanced

Primary Muscles Used: Rectus Abdominis, Obliques

Preparation: Lie flat on your back, lower back pressed into the floor, thighs perpendicular to your torso, lower legs parallel to the floor, fingertips placed lightly behind your ears.

Movement: Extend your right leg out at an approximately 40 degree angle from the floor, while simultaneously bringing your left knee in. Use your abs to twist your right shoulder and elbow up and across your body toward your left knee.

Touch your knee with your elbow if you can. Reach only as far as you can without straining. Lower yourself back to the floor, then reverse the movement for the other side. Use a continuous fluid motion.

Bill's Tips on Technique:

- Exhale on the lift of each movement.

- Don't pull on your head. Keep the tennis ball size distance between your chin and your chest.

- Keep constant tension on your abs throughout the movement. Don't rest at the bottom of the movement. 

- Use a smooth controlled movement. Go slow. Don't rush.

- Your shoulder blade should come off the floor, not just your elbows.

- Keep your lower back pressed into the floor.

- This exercise is at the top of the list of the best ab exercises.

Exercise: Captain's Chair

Best Ab Exercises Rank: #2 for Rectus Abdominis, #1 for Obliques

Difficulty: Intermediate/Advanced

Primary Muscles Used: Obliques, Lower Rectus Abdominis

Preparation: Rest your elbows on the support pads. Stabilize your upper body by lightly grasping the handles, lower back pressed against the back pad. Your hips and knees flexed at 90 degrees. Keep your head up, eyes looking straight ahead.

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Your lower back should lift off the pad at the top of the movement.

Pause at the top, then slowly lower back to the starting position. Don't let your legs hang straight down. Don't let them go past 90 degrees

Bill's Tips on Technique:

- This movement is similar to a reverse crunch on the floor, only using the chair instead. Both moves are among the best ab exercises for your lower abs.

- Focus on using your abs vs. your hip flexors (leg muscles) This is one of the best ab exercises for your lower abs. 

- The hips shouldn't move more than a few inches. Just lifting your knees up and down changes the emphasis from your abs to your legs.

- Exhale as your knees come up towards your chest.

- Go SLOW. Don't use leg swinging. Control the movement on the way down.

Exercise: Stability Ball Crunches

Exercise: Reverse Crunches

Exercise: Vertical Leg Crunch

Best Ab Exercises Rank: #4 for Rectus Abdominis, #5 for Obliques

Difficulty: Intermediate

Primary Muscles Used: Upper Rectus Abdominis, Obliques

Preparation: Lie on your back (lower back pressed into the floor) with your legs raised straight up, knees over your hips, with knees slightly bent. Place your hands behind your head, fingertips lightly behind your ears.

Movement: Using your upper abs, raise your shoulder blades off the floor, rib cage rolling toward your hips. Pause at the top, then slowly lower back to the starting position. Lightly touch your shoulder blades on the floor and repeat. Don't rest at the bottom.

Bill's Tips on Technique:

-Keep your chin up, looking towards the ceiling. Don't pull on your head.

- Exhale as you lift, inhale on the way down.

- Go SLOW. Take two seconds to lift, pause one second, then take two seconds to return.

- This is one of the best ab exercises that you can do easily, anywhere. 

- Keep a constant tension on the ab muscles and focus on your upper abs doing the work.

Exercise: The Plank

Best Ab Exercises Rank: #4 for Obliques

Difficulty: Intermediate

Primary Muscles Used: Obliques, Rectus Abdominis, Shoulder, Back, and Hip Muscles

Preparation: Lie face down with your weight on your forearms and toes. Elbows should be bent at 90 degrees and directly under your shoulders. Rest on your forearms, knees, and toes before starting

Movement: Lift up off your knees so that you are supported on your forearms and toes. Your back should be level. Keep your head in line with your body and spine in a neutral alignment, bracing your abs throughout the holding of position. Hold the planked position for 20 to 30 seconds to start.

Bill's Tips on Technique:

- Keep breathing throughout the held contraction. Don't hold your breath.

- Don't let your body sag in the middle. Lock in a solid position.

- Gradually increase the hold time, up to 60 to 120 seconds.

- Focus on bracing your abs as you hold the position.

- This exercise, along with the Ab Roller/Ab Wheel, are among the best ab exercises that involve more than your abs. Your core muscles (abs, back, and hips) along with your shoulder muscles are heavily used in the Plank.

Exercise: Ab Wheel

Remember:

1. Always keep your abs braced strongly.
2. Maintain the natural curve in your low back.
3. Avoid spine flexion (rounding) at any point throughout the movement. That will help you do it safely and avoid potential injury.

Exercise Drawings By Physigraphe.com

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