Is it just me, or are you tired of this too? One so called fitness expert tells you that the best exercises for abs are crunches and the next one tells the complete opposite. I think much of the misunderstanding comes because some personal trainers and experts just don’t take the time to ask themselves what the abdominal muscles really do and how to train them most effectively. In this article I am going to list the 3 worst exercises for abs and the 7 best exercises for abs.
Here are 3 of the worst exercises for abs based on how many of these factors they include.
1. Crunches: The problem that I see with crunches is that you’re lying on your back instead of standing, it doesn’t require any stabilization and there is little or no rotation involved. A better alternative, if you are addicted to crunches, is to do them on the physioball. But still, there are more effective exercises for abs.
2. Leg Raises: The biggest problem with leg raises is that it creates a tremendous amount of pressure on your hip flexors. The hip flexors attach to the lumbar (lower) spine and can create low back pain. The captain’s chair is a better alternative if done correctly, but still not one of my favorites.
3. Ab Machines: This is probably the worst of all abdominal exercises. Machines, in general, are not nearly as effective as free weights or body weight exercises. Additionally, your feet are not usually on the ground, your back is stabilized by the machine and it involves awkward movement patterns.
Now for the best exercises for abs, some of which you may never have thought of as abdominal exercises.
1. Renegade Dumbbell Rows: This is basically a pushup with a single arm horizontal row. Not only do you have to perform a push up, which by itself is one of the best abdominal exercises, but you have to prevent rotation as you pull one of the weights to your chest while the other hand is on the floor. Great exercise!
2. Kettlebell Swing: This one involves swinging a kettlebell, dumbbell, weight plate, whatever, from below your knees to shoulder height repeatedly. To control the weight well require a lot of stabilization and rotation control.
3. Front Squat: I know, this isn’t your traditional abdominal exercise but think about it for a minute. The amount of stabilization necessary to support the movement of the body during a front squat is incredible.
4. Push Up Variations: You can’t beat the push up for simplicity and effectiveness. Throw in a movement that lifts either one of your hands or one of your feet off of the floor and you just took it to another level.
5. Mountain Climber or Cross Body Mountain Climber: Begin in a push up position and bring one knee to your chest. Switch back and forth between legs. For the Cross Body Mountain Climber, try to touch your knee to the opposite elbow.
6. Woodchopper: Grab a medicine ball, kettlebell or a weight plate and stand in a short squat position. Begin with your hands to the outside of one knee and raise the weight at a diagonal angle with straight arms to the opposite side outside of your shoulder. Repeat this beginning from the other knee.
7. Gymball Rollout: Start in a standing position with your hands on a physioball so that you are in a pike position. Roll forward with your hands on the ball until your body is straight. Return to the pike position. Be careful not to go too far forward so that you low back arches.
Bonus. Spiderman Push Up: Start in a push up position. As you perform a push up bring one knee forward and to the side so that it touches the elbow. On the next repetition switch legs. For added difficulty, move the left arm forward as the right knee touches the right elbow.