Introduction

If you are interested in sculpting your abdominal muscles and reducing the fat in that area, you need to know which exercises work and which do not.

The list below represents an aggregate of the best 10 abdominal exercises, all of which have been tested and certified effective by a number of different sources. We recommend doing a total of 300 reptitions three days a week along with regular exercise and diet to get the sculpted six pack abs.

Recommended: Best workouts to lose weight.

You should follow us on twitter.

See our other Best articles: Best Weight Bench 10 Best Kettlebell Workout DVDs Best Biceps Exercises Best Trap Exercises Best Shoulder Exercises 10 Best Ab Workouts Best Workouts to Lose Weight Best Recovery Drink 10 Best Energy Drinks Best Summer Food For Fast Weight Loss Best Colon Cleanse Diet Best Fat Burners

Exercise #10 – Reach Ball Crunch

The exercise ball has become popular in many exercises and the 10th best exercise on our list makes use of an apparatus known as a Swiss Ball.  Sit on the ball and lean back until your back is straight from that sitting position.  Then, do a crunch with your hands above your head reaching to the ceiling and forming a right angle with the floor.  Hold for a few seconds and then relax before repeating 9 more times for full effect.

Exercise #9 – Twist Crunch

The twist crunch is an old exercise, but still effective enough to crack the top ten and land at ninth place on our list.  In order to do a twist crunch, you need to lie down with your back on the floor and your legs raised so that they form a 90-degree angle with your back. Then, with your hands supporting your head, crunch your abs as you bring your right elbow to touch the outer half of your left knee. Return to the rest position and then do the crunch again except this time bringing your left elbow to the outer half of your right knee. After returning to the rest position, do both sides 9 more times each for full effect.

Exercise #8 – Side Ball Crunch

This handy exercise once again makes use of the Swiss Ball and is one of the most effective exercises to help deal with the oblique muscles (also known as love handles or the Molson muscle depending on which part of North America you live in).  Lean with your left hip on the ball and your torso free to move, supporting yourself with your feet touching a wall if needed.  Then, raise your torso upwards by contracting your right oblique as far as possible before holding it for a few seconds and then releasing.  Repeat this movement 9 more times before turning over so that your right hip is on the ball and your left oblique is free to be exercised and do the motion 10 more times from the other side.

Exercise #7 – Traditional Side Crunch

Perhaps the second oldest popularized abdominal exercise, this one is also an oldie but goodie.  Rest on one side with your body and legs both making a 45-degree angle with the floor and then bring your chest towards your knees, exercising one of the oblique muscles in the process.  Do this nine more times to complete the set, before turning over and doing the same thing from the other side.

Exercise #6 – Traditional Crunch

This was the exercise that started it all as far as the abdominal exercises are concerned and it is still a good one today, weighing in at number six on our list.  Lie with your back flat to the surface and your legs shoulder width apart, bent at the knee and with your feet both flat on the ground as well.  Crunch your abs just enough to feel the burn sensation, hold for a few seconds and then release.  Do this nine more times to complete the set.

Exercise #5 – Abdominal Planks

The plank would normally rate quite a bit lower, but its relatively unique ability to build muscle mass and endurance simultaneously in both the abs and back has landed it the fifth spot on this list.  Start by lying with your face down and resting on your forearms with the inside palms of your hands flush to the floor surface.  Then, push up from the floor with your body resting on toes and elbows at maximum push.  Keep everything flat as you do this, holding the exerted position for at least 20 seconds before coming back to the rest position.  Do this four more times to complete the set.

Exercise #4 – Extreme Vertical Crunch

To do an extreme vertical crunch, make sure that you start on your back with your legs pointing upwards and fully extended.  Cup your head in your hands and crunch your abs until your shoulders are off the floor.  Simultaneous to this, extend your legs upward, creating a stretch sensation in your hamstring and a u-shape in your body.  Come back to the rest position and repeat 14 more times to complete the set.

Exercise #3 – Traditional Reach Crunch

The top three exercises are all extremely effective and represent the best abdominal exercises that you can do.  To do a traditional reach crunch, assume the same position as you would with a traditional crunch, except extend your arms out above your hand and put your hands together with arms at full stretch (i.e. your arms should be next to your ears and your two hands should form the point of a triangle above your head).  Do the same abdominal exercise as you would with traditional crunches, except do this one for 15 reps to complete the set.

Exercise #2 – Frontal Vertical Crunch

The frontal vertical crunch is very close to the extreme vertical crunch, except far more targeted and therefore far more effective.  Use the exact same setup as you would for the extreme vertical crunch, but in the movement only bring your shoulder blades off the floor in the crunch.  Keep your legs completely stationary and do the crunch 15 times to complete the set.

Exercise #1 – Abdominal Bicycle

The abdominal bicycle is the most effective abdominal exercise around in the opinion of most experts and should definitely be the one you do if you only do one.  Lie on your back and bring your shoulders off the floor while bending your legs and bringing your knees to the chest.  Cup your head in your hands and then extend your left leg, bringing your right elbow across your body and crunching your abs while you bring the right elbow close to the left knee.  Bring your left leg back to the bent position and extend your right leg as you did with the left, bringing your upper body across to the other side and bringing the left elbow to the right leg.  Keep alternating in this way for 15 repetitions on each side to complete the set. 

Click here to follow us on twitter and our facebook fan page.

< Prev		Next >

Add Comment