What is the best abdominal exercise?

Two of the best abdominal exercises you can do at home are:

1. Crunch on an exercise ball
2. Bicycle crunch

Crunch on an exercise ball

Notes about this exercise

1. Move in a slow and controlled manner.
2. Keep your eyes up on the ceiling to help keep a space between your chin and chest.
3. Exhale as you crunch up and inhale as you lower down to the starting position.
4. The movement during this exercise is small, moving no more than 45 degrees.
5. Work up to doing this exercise 25 times in a row.

For better balance, keep your feet wide apart during this exercise. As you get better, move your feet closer together to make it harder and more unstable.

You can also place your hands behind your head during this exercise, but only to support the weight of your head. Keep your elbows out wide so you can’t see them and don’t pull on your head and neck.

Bicycle crunch

Notes about this exercise:

1. Keep your lower back pressed into the ground during this exercise.
2. Move in a slow and controlled manner.
3. Breathe steadily during this exercise; don’t hold your breath.
4. Keep your eyes up on the ceiling to help keep a space between your chin and chest.
5. Work up to doing this exercise for 1 minute.

If you’re just starting out, make your movements very small. This will help ensure your low back stays pressed into the ground.

Work your way up to completely extending your legs during this exercise.

Source:
Anders, Mark. New Study Puts the Crunch on Ineffective Ab Exercises. ACE Fitness Matters May/June 2001.

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