Top Ab Exercises

ab exercises

What are the top ab exercises?

The M-F-T crew has been diligently searching for the answer to the 6 pack abs secret.

Believe it or not, the top abdominal movements are not sit ups and crunches.

So what is the best way to work your rectus abdominus,transversus abdominus and obliques?

According to Fitness Expert Chad Waterbury, author of 10/10 Transformation:

"Isolation abdominal exercises don't induce enough stress compared to high-load compound exercises."

    He recommends the following exercises:

  • Weighted Pull Ups

  • Deadlifts

  • Cleans

  • Rope Pulls

  • Overhead Pulls

Do the above exercises the majority of your time.

    The balance of time you should do the following:

  • Side Bends

  • Decline Sit Ups

  • Inch Worms

  • Cable Crunches

ab anaotomy

Isolation Exercises

A San Diego State study used electromyography to determine which abdominal movements were the most effective, as compared to the standard crunch.

    Top 3 for Rectus Abdominus

  • Bicycle Crunches- 148% more effective

  • Captains Chair- 112%

  • Exercise Ball Crunches- 39%

    Top 3 for Obliques

  • Captains Chair- 210% more effective

  • Bicycle Crunches- 190%

  • Reverse Crunches- 140%

Considering buying one of those ab machines?

The study had results for three of these as well.

The Torso Track was 27-45% more effective than a standard crunch. Coming in at second was the Ab Roller. It was a whopping 5% better than the crunch.

And the world famous Ab Rocker was 26% less, effective for the obliques and 79% worse for your rectus abdominus. Ouch! I hope I saved my receipt...

Go to Best 3 Abdominal Movements and learn which non-direct exercises work your abdominal muscles the best.

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