What is the most effective abdominal exercise?

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  • JamesBurkes
    JamesBurkes Posts: 382 Member
    I do what p90x calls "Mason Twists" while holding a 35lb weight. That works pretty good. Actually, p90x Ab Ripper has a lot of good ones.

    This.

    But if I had to choose one exercise I'd choose windscreen wipers. They're like Mason twists except you do them hanging from a pull up bar, with your legs raised. Hits everything. Not for beginners, though.
  • makethisworkout
    makethisworkout Posts: 4
    ACG67: squats and deadlifts - absolutely mate
  • ninerbuff
    ninerbuff Posts: 48,974 Member
    I usually do flutter kicks or scissor lifts and crunches but does anyone know what ab exercise is the most effective.
    If done correctly, according to EMG (electromyograph) is the bicycle crunch.



    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • makethisworkout
    makethisworkout Posts: 4
    EMG studies show that various types of hanging leg raises (especially gorilla crunch) win hands down - these are tougher for women than guys so initially go for the captains chair - try be unsupported if possible (ie, you're holding yourself upright on the parallel bars) but if not possible rest the elbows on the pads

    there are type 2b (~15-20 secs) and type 2a (~15-60 secs) muscle fibers so hitting one effectively and not the other only gets half the story - therefore try the captain's chair (or equivalent) first then immediately switch to bicycle crunches/gym ball or barbell twists

    Regs, Jon
    BSc (Hons) Exercise Physiology
  • JNick77
    JNick77 Posts: 3,783 Member
    Conventional (not straight-legged) dead-lifting does wonders for your entire body in-terms of just pure strength improvement. I notice if I do too much ab work my deadlift performance suffers.

    For direct ab work I like, Hanging Leg Raises, Palloff Press, occasionally some swiss ball work.
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