The 10 Most Effective Ab Exercises

Exercise One:

Woman on exercise bike

If you’ve been searching for the most effective ab exercises, you’ve come to the right place!  The following exercise are directly from the American Council on Exercise’s study.  Ab exercises won’t totally reduce belly fat, however, they will help you to build strong abs, which is extremely important for your overall body health.  It also helps in protecting your spine.

The Bicycle exercise is one of the most effective moves to help you get that six pack that you’ve always wanted!  Here is the proper method for doing these exercise:

1.  Lie down on the floor with your face up, lacing your fingers behind your head.

2.  Bring your knees up and in towards your chest, lifting your shoulders off the ground, but without pulling on your neck area.

3.  Put your left leg out straight while turning your upper body to the right and bringing your left elbow towards your right knee.

4.  Now switch sides and bring your right elbow towards your left knee.

5.  Alternate sides in a pedaling-type motion.  Do this between 12 and 16 times.

Exercise Two:

The next exercise, which is very effective is called the captain’s chair leg raise.  It’s probably the second most effective move.  While doing this exercise, avoid swinging your legs or using momentum in order to bring your legs up.  Make sure you keep your knees bent and stay focused on your abdominal area.

1.  Stand on a chair and grip the back to stabilize your upper body.

2.  Press your back against the pad, contracting your abs while you raise your legs and lift your knees towards you chest.

3.  Do not arch your back or swing your legs up!

4.  Slowly, in a controlled manner, lower your back down and repeat 1 to 3 sets of 12 to 16 reps, each.

Exercise Three:

An exercise ball can be used to help strengthen your abs.

1.  Lie down on your back, with your face upward and the ball resting under your mid to lower back.

2.  Cross your arms over your chest (or you can place them behind your head).

3.  Contract your abs to lift your torso off of the ball while putting the bottom of your ribcage down towards your hips.

4.  While you’re curling up, keep the ball stable (you should not roll at all).

5.  Lower back down, stretching your abs.  Repeat 12 to 16 times.

Exercise Four:

1.  Lie with your back flat on the floor, extending your legs straight up, keeping your knees crossed.

2.  Contract your abs, lifting your shoulder blades off of the floor (like you were reaching with your chest towards your feet).

3.  Keep your legs in a fixed position, imagining that you are bring your belly button down towards your spine at the top of the movement.

4. Lower and repeat for 12-16 reps.

Exercise Five:

The Torso Track is a tough exercise.  Be careful not to hurt your back while doing this exercise.

1.  First, grip the handles of the Torso Track, pulling your abs in without holding your breath.

3.  Glide forward as far as you can (comfortable) as you exhale.  You should not collapse in the middle or you’ve gone too far.

4.  You can add more tension by using more tension chords.

Exercise Six:

1.  While lying down on a mat, extend your arms straight out behind your head with your hands clasped, while keeping your arms next to your ears.

2.  Contract your abs, lifting your shoulders off the floor.

3.  While keeping your arms straight, avoid straining your neck.  If you feel pain in your neck, take one hand behind your head while keeping the other arm extended outward.

4.  Lower, repeating for 12 to 16 reps.

Exercise Seven:

1.  Lie on the floor, placing your hands on the floor next to your body or behind your head.

2.  Bring your knees in an upward motion towards your chest until they are bent to a 90 degree angle with your feet together or crossed.

3.  While contracting your abs, curl your hips off of the floor, reaching with your legs up towards the ceiling.

4. Lower and repeat for 12-16 reps.

Exercise Eight:

1.  Lie on the floor on your back, while extending your legs up towards the ceiling.

2.  Place both hands behind your head and contract your abs to lift your shoulders off of the floor.

3.  At the same time as you are doing this, press your heels towards the ceiling, creating a “u” shape with your torso.

4.  Lower back down and repeat 12 to 16 times.

Exercise Nine:

1.  While sitting on the Ab Rocker, grab the bars in each hand.

2.  Contract your abs and rock forward, using your momentum.

3.  Release and repat for 1 to 3 sets of 12 to 16 reps.

4.  Reduce momentum by going slowly.  Focus on your abs rather than pushing up with your arms.

Exercise Ten:

1.  Lie face down on your stomach on a mat, resting up on your forearms with your palms flat on the floor.

2.  Push off of the floor while raising up onto your toes and resting on your elbows.

3.  Keep your back flat while staying in a straight line from head to heels.

4.  While tilting your pelvis and contracting your abdominal muscles, you will be preventing your rear from sticking up in the air.

5.  Hold this pose for 10 to 60 seconds, lower and then repeat for 3 to 5 reps.