Article on Best Ab Exercises
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Packerjohn
Posts: 4,855 Member
Little bit old, but nice article on ab exercises by Bret Contreras
https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises
Spoiler:
Based on this experiment, here are the top three exercises in terms of mean and peak activity for each muscle part:
Rectus Abdominis
Mean: Chin Up, Hanging Leg Raise, Ab Wheel
Peak: Chin Up, Hanging Leg Raise, Swiss Ball Crunch
Internal Oblique
Mean: Ab Wheel from Feet, Ab Wheel from Knees, Bodysaw
Peak: Ab Wheel from Feet, Bodysaw, Tornado Ball Slam
External Oblique
Mean: Ab Wheel from Feet, Hanging Leg Raise, Bodysaw
Peak: Turkish Get Up, Hanging Leg Raise, Bodysaw
Erector Spinae
Mean: Kneeling Cable Lift, Landmine, Reverse Hyper
Peak: Kneeling Cable Lift, Tornado Ball Slam, Lumbar Extension
https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises
Spoiler:
Based on this experiment, here are the top three exercises in terms of mean and peak activity for each muscle part:
Rectus Abdominis
Mean: Chin Up, Hanging Leg Raise, Ab Wheel
Peak: Chin Up, Hanging Leg Raise, Swiss Ball Crunch
Internal Oblique
Mean: Ab Wheel from Feet, Ab Wheel from Knees, Bodysaw
Peak: Ab Wheel from Feet, Bodysaw, Tornado Ball Slam
External Oblique
Mean: Ab Wheel from Feet, Hanging Leg Raise, Bodysaw
Peak: Turkish Get Up, Hanging Leg Raise, Bodysaw
Erector Spinae
Mean: Kneeling Cable Lift, Landmine, Reverse Hyper
Peak: Kneeling Cable Lift, Tornado Ball Slam, Lumbar Extension
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Replies
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Love me some bodysaws and chin ups. Too bad my favourite ab exercise (cable pallof presses) didn't fair as well as they have really helped my core IMHO0
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Excellent book excerpt here (PDF format) from Dr. Stuart McGill about core/lower back health and exercises: http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf0
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I've been a long time fan of the ab roller. I have one that is at least 30 years old. Had a bunch of shoulder problems can finally use it again0
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Excellent book excerpt here (PDF format) from Dr. Stuart McGill about core/lower back health and exercises: http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf
Nice article. McGill is the man.0
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