The same can be said for sit-up variations, like decline sit-ups, Roman chair sit-ups, etc. The sit-up involves the hip flexors too much and just isn’t a very effective abdominal exercise. But then the verdict was already in last century, and it keeps coming in, again and again and again. 👎 SIT-UP The sit-up was only included in study 4, and it didn’t fair well. You can also start with straight legs and bend them as you fatigue. Keep your legs bent until you’re strong enough to use straight legs. ✅ The straighter (and longer) your legs are, the greater the resistance. (It’s also contrary to much “expert advice,” which incorrectly tells you to keep your torso rigidly horizontal.) Doing it in this way, without swinging, maximally activates your abs. ✅ The important thing is to raise your knees as high as possible so that your butt comes up and your spine curls forward. (For good measure, here’s EMG study 5 that ranked it the highest for rectus abs of any ab exercise.) You can also do these while simply gripping an overhead bar, but don’t if your grip is the weakest link. Whether performed hanging with arm straps or in a captain’s chair with your forearms balanced on pads, leg raise with your upper body vertical was the only exercise to rank high in all four studies-though, other than the crunch, it was the only exercise in all four studies. Best for obliques: pike (with Power Wheel). Second for lower abs: vertical leg raise (hanging). The roll-out (with Power Wheel) nearly tied it and was best for lower abs and second best for external obliques.
The incline curl-up (called “incline reverse crunch”) ranked best for upper abs. EMG study 4: Rafael F Escamilla, etc., 2006, 21 men & women, 12 ab exercises.The crunch (with arms extended) ranked highest for upper abs, the vertical leg raise (hanging) ranked highest for lower abs, and the bicycle crunch ranked high for lower and upper abs. EMG study 3: Boeckh-Behrens & Buskies, 2000, 10 men, 12 ab exercises.This study didn’t distinguish between upper and lower abs. Third for rectus abs: stability ball crunch. Two exercises ranked far above the others for both rectus ab and oblique activation: vertical leg raise (captain’s chair) and bicycle crunch.
One exercise ranked highest for both upper and lower rectus abs (and second highest for obliques): incline curl-up. EMG study 1: The American Council of Exercise, 2014, 16 men and women, 15 ab exercises.We reviewed all of these studies and narrowed our principal focus to four: Also, different electromyography (EMG) tests-which measure muscle activity via electrodes and a machine-focus on different exercises. This is mostly because, with the small range of motion of the abs, form is crucial to maximally activate the muscles. The results can be confusing with sometimes conflicting studies. Push harder and train longer with extra focus, energy, and endurance from LADDER Pre-Workout.Abdominal exercises have been researched a lot. Ready to build your own bench ab workout? Check out the list of core exercises below to discover the best moves for you. “For example, declined bench abdominal crunches are an excellent exercise," Durney says. If your bench is adjustable, you can increase the intensity of some exercises by setting the bench at an angle. Working out on an elevated surface also opens you up to a broader range of motion. “You don't have to spend time and energy focusing on balance and stability." “By using a bench, you get a good level of stability and can, therefore, focus on using load to build strength," he says. If you want to add some spice to your go-to abs circuit or (literally) elevate your at-home core routine, try a bench ab workout.īrett Durney, a certified personal trainer and co-founder of Fitness Lab, explains that utilizing a bench during a core workout offers a variety of benefits. Weight benches are good for more than just chest presses and seated biceps curls.
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