As requested, I will resume my description of the “best”
abdominal exercises (see post from Dec.
11, 2011) according to muscle activity. Below are the four rated highest for working
the obliques (the muscle fibers that run on an angle and help make up your
waist):
Number one and two are the Captain’s Chair and Bicycle,
which I discussed in the post from Dec.
17, 2011.
Number three is the Reverse Crunch: Perform this on your
back with your legs in the air. Use your
abdominals to lift your hips off the ground.
If done correctly the range of motion will be very small. The major drawback with this exercise is how
it is performed. I see people using
momentum to fling their legs up by their heads.
Not only does this minimize abdominal involvement, it also puts stress
on your back. Make sure to keep the
movement very small and controlled, think of bringing your heels to the
ceiling, rather than up by your head. Tight
hamstrings can make this hard to execute.
If that is the case, try it with your knees bent, but keep your heels
close to your thighs to avoid using your legs.
Number four is the Hover or Plank: This exercise is great
for the abs and for your back. (See post
from Nov. 14, 2010 for
tips on form). Those with wrist issues
will need to perform this from the elbows.
Once you can hold a plank for at least 20 seconds in perfect form you
can try these variations:
Maintain the plank and lift one leg without letting your hips shift.
Add a stability
ball: Place thighs on the ball, forearms
or hands on the floor and hold the plank. To advance, walk out further so your shins are on the ball.
Once you are good with that, you can place your elbows on the ball and
plank with your feet on the ground.
These
variations are very hard, so make sure your plank is perfect before you
advance.
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