It is hard to turn on the TV anymore and not see some infomercial touting the latest exercise video or gadget to help you reduce and tone your stomach. But do you really need to order their product to flatten your midsection? And really what is the best, most efficient route to tighter abs? A recent study by the Biomechanics Lab at San Diego State University wanted to find out and so tested and ranked the most common 13 abdominal exercises. Here are their results:
Topping the list of the most effective exercises were the Bicycle Maneuver and the Captain's Chair. These two exercises resulted in 2-3 times the amount of muscle activity needed to do the exercise as compared to a traditional crunch. Please see below for how to properly perform each of these top two.
Although the Bicycle Maneuver and Captain's Chair are both great exercises to strengthen your midsection, please remember that there is no such thing as spot reducing. Sorry, but these exercises alone won't get rid of your love handles. For that you will need to lose weight through a combination of exercise and nutrition.
FYI, a couple of highly touted infomercial products didn't do so well in the study, the Ab Roller finished 10th out of 13 and the Ab Rocker finished dead last.
Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout
Captain's Chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position
I look forward to seeing you in the club.
Rod Sears, CEO
