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Archive for May, 2009
The Most Effective and the Best Ab Exercises
May 31st
Study shows that the traditional crunch is not the best abdominal exercise. See what this study says are the best ab exercises.
The best ab exercises according to one study were those that showed greater effectiveness in the abdominal muscles. When doing abdominal exercises you can feel it in your muscles but to really give you a great ab workout, you want to use those abdominal exercises that are the most effective.
So what are the best ab exercises you ask? If you are thinking it is the traditional crunch you would be wrong. In a study conducted by the Biomechanics Lab in San Diego the traditional crunch came in at the bottom three. The study included thirteen common abdominal exercises including some using abdominal exercise equipment.
This study included 30 healthy men and women. They ranged from 20 years old to 45 years old and ranged from little or no activity to daily exercise routines. Each person was given a chance to practice the abdominal exercise before performing 10 to 12 repetitions. The study used an electromyography to measure the activity in the rectus abdominus and the oblique muscles.
Results of the Study
After gathering the data and analyzing it the study concluded that the best ab exercises were the bicycle crunch, the captain’s chair and the exercise ball crunch. These were the top overall abdominal exercises. These were also the top 3 for the best ab exercises and effectiveness in the rectus abdominus muscles.
The top 3 abdominal exercises for effectiveness in the oblique muscles were the captain’s chair coming in at number one, the bicycle crunch and the reverse crunch coming in at number three.
Following close behind for the rectus abdominus muscles were the vertical leg crunch and the torso track, taking spots 4 and 5 respectively. The fourth and fifth spot for most effective in the oblique muscles were the hover and vertical leg crunch.
Worst Ab Exercises Results
The bottom three abdominal exercises came in last for both the rectus abdominus muscles and the oblique muscles. These included the ab rocker coming in dead last, the exercise tubing pull at number 12 and the traditional crunch taking number eleven.
The results of the study showed that all 13 abdominal exercises were somewhat effective; some were just more effective than others. Whether you choose to do the best ab exercises or a variety of ab exercises, just make sure you do them correctly to get the most out of your workout.
How to do the Bicycle Crunch
1. Lie flat on your back and place your hands loosely behind your head.
2. Raise your left leg and bend your knee at a 45 degree angle.
3. Lift your other leg off the floor keeping your leg straight.
4. Lift your body up slightly touching your right elbow to your left knee.
5. In a bicycle motion with your legs, switch your left elbow to your right knee.
6. Repeat this motion for 10 to 12 repetitions.
How to do the Captain’s Chair
This abdominal exercise requires a "captain’s chair" which can be found at most gyms.
1. Firmly grip the handles with both hands and place your elbows flat against the padded arm rest.
2. Start with your legs dangling.
3. Slowly lift both knees towards your chest.
4. Slowly return both legs to the starting position.
For a slight variation to this exercise, when brining your knees up twist slightly at the trunk.
How to do the Exercise Ball Crunch
1. Sit on the exercise ball with your feet flat to the floor.
2. Let the ball roll back slightly and lie back until your thighs and torso are even with the floor.
3. Raise your torso to a 45 degree angle while pushing your naval towards your back contracting the muscles.
4. Repeat for 10 to 12 repetitions.
Here is even more information on abdominal exercises.
About Author
Julie is the author and creator of Exercise 4 Weight Loss where you can find lots of tips and information on exercise and weight loss.
By Julie Barros
Published: 8/18/2008
Best Exercise to Lose Belly Fat Effective
Belly fat loss represents a first step towards a flat stomach; once you have reduced the fat deposits, you’ll have to focus more on the abdominal exercises in particular.
Best Ab Exercises For Effectiveness | Best Ab Exercises
Topping the list of the most effective in the rectus abdominus was the bicycle maneuver, captain’s chair from third is the exercise ball crunch.
What is the Best Ab Workout for Belly Fat Loss?
Nutrition is the most important thing you can do in building your muscles. If you eat junk food, do not expect any workout routine to be effective.
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The Ins And Outs Of Selecting An Abdominal Exercise Machine
May 31st
There are numerous ab exercise machines on offer today and this brief article suggests how to go about picking the best.
In my sister’s younger days she had great abs because she was particular about what she ate, limited her intake of fat and did hundreds of ab crunches every day and, despite the fact that it was very hard work, the results were more than worth the effort. But all of this changed after she gave birth to her son when she abruptly went extremely soft around the middle, developed very visible love handles, and was unable to seem to rid herself of the flab no matter how many different diets she went on.
This would have been bad enough in itself, however she also discovered that she was unable to do her ab crunches anymore because she was suffering from severe chronic back pain. She was not ready however to live with being out of shape and she made up her mind that it was time to check out a variety of abdominal exercise machines.
Abdominal exercise machines are specially designed to home in on the abs during an exercise routine and the vast majority of machines imitate normal crunch exercises but are far easier on the body. For example, just about everybody does crunch exercises lying on the floor with their hands clasped behind their head putting them at risk for back and neck injuries. This is not however a problem with abdominal exercise machines because they restrict your movement and make you maintain good form in order to operate the machine. For this reason these exercise machines are almost foolproof and permit the rest of your body a break while you work on your abs.
My sister had watched plenty of infomercials for exercisers but was not prepared to rush out and buy one solely on the basis of what she had seen and heard on TV. She did not want to listen to what actors and professional bodybuilders were being paid to tell her but wished to hear what real people had to say about these exercisers based upon their own experience.
So she looked online and discovered a variety of consumer reviews for virtually all of the leading abdominal exercisers. She wanted to find out which of the machines were well-built, simple to use, and actually worked on sculpting your abs and which would merely be a waste of her money and time. She also wished to find those websites from which she could buy the most popular abdominal exercise machines at good prices because the machines are not cheap and any discount which she could find would certainly be a help.
One comment she made to me was that she was very pleased that she had read the internet reviews because one of the exercisers which she had her eye on had not been very well received by those people reviewing it. It seems that this particular machine has a couple of major problems which she would not have found in advance of purchasing it. As a result she bought a machine which was a reasonable way down her list of possibilities but which had nevertheless had great reviews.
The good news is that with her machine she can work on her abs three or four times each week without experiencing the back pain which she had previously experienced without it. Much more importantly, she is now starting to witness a reduction in her waist and should soon be back in shape again and feeling much more like her old self.
Lifetime-Fitness-Made-Simple.com covers all aspects of fitness and exercise from health, diet, nutrition and fitness to buying ab exercise machines.
By Donald Saunders Published: 11/24/2007
Six Pack Abs? Abdominal Exercise Equipment – fit and healthy So what are the benefits of having an abdominal exercise machine at home? This would allow you to focus on hard on the target. Some abdominal exercise equipment is poorly designed.
Choosing the Best Ab Machines for Your Workouts It does you no good to buy an abdominal exercise machine that causes you back pain, so this is another reason why you should try out several of the better ab machines before selecting.
The Ins And Outs Of Selecting An Abdominal Exercise Machine There are numerous ab exercise machines on offer today and this brief article suggests how to go about picking best. The Ins And Outs Of Selecting An Abdominal Exercise Machine.
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How Can The Ab Exercise Machine Be Useful To Your Abdominal Area
May 31st
Abdominal areas are one of the easiest parts of our body to get colossal yet awfully hard to get back in shape. Women use to stand after their meals so as to enable the food to be digested easily and keep their abdominal area fit but this will not help strengthen the abs.
Fortunately, a lot of abdominal exercises and exercise machines are being invented nowadays to help fitness enthusiasts achieve their desired body figure. These equipments can be purchased and used at the comfort of your home or office without needing to memorize too much steps or configurations in setting up the machine.
The bicycle maneuver for example is the most common ab exercise machine. It allows the person to lie flat on the back with knees bent at about 45 degrees parallel with the chest. Reaching up the elbow with the knee should be done repeatedly until the muscle in the abdomen gets more and more tense and the body sweat becomes visible.
Another type of machine is the Exercise ball, where the user would have to sit on the equipment with feet placed apart lifting the trunk repeatedly so as to make the abdomen contracted. The Roman chair is also a good type of machine. It is used by placing the arms on the arm rest, including the bending of the legs so that the knees would be brought near the chest. The chair could be adjusted backwards or forwards for further comfort.
You can avail any machine from fitness shops and stores. What’s great is that it can now be purchased online. It is best if you could purchase something comfortable. A padded machine especially on the back area would help you because it allows swift and easier movements compared to those that do not have padding.
A trouble nonetheless occurs when an exerciser use any machine incorrectly. Because these machines use regular pushing and pulling of legs and arms; one can erroneously do it without the use of their abs which is the main area of concern. A wrong exercise movement could not help a person achieve his desired outcome and would just create additional problems on his joints and muscles. In order to achieve the maximum physical benefits of abdominal exercises, a correct repetitive action combined with the right mindset should be done as well.
By: Anthony Lee
Article Directory: http://www.articledashboard.com
For exercise tips on losing weight, visit www.burn-fat-lose-weight.info
Abdominal Exercise Equipment To Help You Get That Perfect Six Pack
You can find many makes and models of exercise equipment available today within the fitness market. Some of the abdominal equipment, such as the Abcore Junior.
Abdominal Exercises – How to Strengthen Abdominal Muscles
Truth is, most people work out using one of these exercises or devices not to strengthen their abdominal muscles, but to LOSE FAT. And here’s a bigger truth.
Abdominal Exercises For Core Ab Muscles
This type of exercise can even be included with your basic Pilates routine, which strengthens and tones the waist and stomach. Most fitness trainers’ work on a stationary machine.
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May 30th
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May 30th
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May 30th
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