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The Best Ab Exercises.

So What are the Best Ab Exercises is not a question easily answered.

You should instead be asking: How can I make my abs workout more efficient?

I'll answer that question in a minute, But first let me just say this:

Unlike other bodyparts ripped abs are not just a product of training with the best ab exercises.

You can train them all you want but if they are covered in belly fat, you won't see a thing.

The fact is, beside performing you ab exercises correctly, you must address the belly fat on your abdominals.

Cleaning up your diet and hitting the old interval training really can be worth it.

I won't tell you how to lose belly fat on this page, that would be repetitive as I go through that on my Abs Diet page.

But I will say this: First you have to have low enough bodyfat to see your ripped abs,

and second,

you have to pick the best ab exercises and do them correctly, which this page will show you how to do.

Ripped Abs The Right Way

Before we get to the Love Handles Exercises -

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Now For The Best Ab Exercises!

Studies conducted using an EMG machine measured how hard the abs muscles worked performing popular exercises.

See which one where the best stomach exercises.

Most people spend too much time trying to work the top layer (rectus abdominis) of their stomach, because it is the visible muscle of the abdomen.

The abdomen is actually made up of three layers of muscles.

The first is the rectus abdominis, the second is the internal obliques, and the third and deepest is the transversus.

Best Stomach Exercises

The transversus is the muscle responsible for keeping your flat stomach. It is important before you start each rep to pull your stomach in, as if you were tightening a belt, to work the transversus along with the rectus abdominis (6 pack abs). Poor form and incorrect breathing primarily work the hip flexors and the first layer, giving you that distended look, because the transversus is not being stengthened.

Simply said, if you ever pulled in your belly as an attractive person walked on the beach, and I know you have, that is how I meant when I said pull your stomach in before each best ab exercises. This will help to make your stomach flat as well as your abs ripped.

Total Abdominal Training

When viewed from the front, the stomach is made up of more than just the abdominals.

Visible too are the serratus anterior and external obliques. The serratus are the muscles that run along your rib cage, while the external obliques are located on your sides just above your hips, where the love handles reside.

when the serratus, along with the abdominals, are well exercised (assuming the belly fat is low enough) it can be a very impressive pair of ripped abs.

The obliques develop very easily and therefore rarely trained directly or intentionally. If you over developed, they give you a wider waist.

Make It The Best Ab Exercises By Simply Breathing

Too many trainers, when doing ab workouts, hold their breath or take short huffing type gasp.

This habit dramatically lowers the efficiency of even the best ab exercises.

If you poke your index finger into your stomach and then blow all your air out, you will notice how hard your abs contract.

It is the job of the ab along with other muscles of the diaphragm, to push air out of your lungs.

When doing ab exercises you should blow air forcefully on the contracting part of the movement.

You will notice a much better contraction and burn if you use this technique during all your ab workouts.

The Basics

Bent Leg situp: This is the old stanby of abdominal exercises. And arguably the best ab exercises of all time if performed correctly. Every gym will have a situp board on which to do these. some people will argue that the bent leg situp works only the hip flexors, but done correctly, it will hit the abs effectively. don't fly back and forth as if someone were timing you. Keep a smooth rhythm and a constant tension on each rep. If you can perform this exercise easily, say three sets of 25 reps. Add some resistance by holding a five or ten pound plate across your chest. situps can be done at various inclines depending on the degree of difficulty desired.

Broom Handle Twist: This exercise will be most effective if performed on a decline bench, though it can be done on a flat bench as well. For best results wrap your feet under the leg support of the decline bench, holding the broom handle across your shoulder and leaning back slightly about 10-20 degrees. The trick is to concentrate on keeping tension on the abs by twisting slowly and smoothly from side to side. Don't whip back and forth, as this will agitate your back, meanwhile doing nothing for your abdominals. Twist are great for the serratus too, but they are not for everyone. If you have a naturally wide waist, you might want to avoid this one as it also works the external obliques.

Various Ab Machines: There are many good ab machines, and a few bad ones, on the market. One that I think works particularly well is one that allows the legs to be pulled up as the upper body is crunched downward, sort of like curling your body into a fetal position. This motion works both the upper and lower abdominals effectively. Machines also have the advantage of allowing you to continuously add resistance without having to hold a large plate across your chest. Most ab crunches machines have the lower leg support fixed so that they don't move, permiting mostly an upper ab workout.

More Advanced Best Ab Exercises

Once you have strengthened your abdominals sufficiently on the basics, you can move on to some of the more difficult exercises. These movements take more coordination and abdominal strenght but once mastered can really become your best ab exercises.

Weighted Reverse Crunch: Lie down on a situp bench with your head at the end where your feet would normally be, and reach your hands behind your head to grab onto the foot supports. Keeping your back flat, stick your feet straight up in the air. With your legs just slightly bent, have a partner place a small dumbell between your feet. Without any leg movement lift only your pelvis off the bench, keeping your upper back flat. This exercise works all of the abdomen, especially the hard to reach lower ab area, and oh, what a burn it can give!

Hanging Leg Raise: This is another exercise that has been accused of working only the hip flexors. Based on the way most people perform hanging leg raises, that's probably true. They lock their legs out, swinging them up and dropping them without control. Beginners often attempt to do this exercise before they have developed the abdominal strength to do it correctly.

Leg raises can be done hanging from a chin bar or on a specially made apparatus. I definitely prefer the apparatus. When you're perfoming hanging leg raises, your legs should just slightly bent. The real trick to making them effective is to lean your body foward, about 20 degrees, as you raise your legs. Maintain total control on each rep, bringing the legs up smoothly and lowering them without momentum. (If you use a chin up bar, you will be unable to lean your upper body foward.) When you can do three sets of 20 reps, hold a small dumbell between your feet for added resistance. Don't think this one will be easy to do right away. It's the best ab exercises for both the upper and lower abdominals, and stongly invole the serratus.

You will notice that I have not gone into much detail about sets and reps.

I prefer three sets of three exercises for about 20-25 reps, but some people will still insist on doing 200 reps for situps.

To be honest with you, if you follow the breathing tip and remember to pull your abs in during each rep while maintaining perfect form, I doubt anyone could even get close to 200 reps on these ab exercises.

There are of course, many more abdominal exercises. But these will keep anybody challenged. Perform them strickly and they will be your best ab exercises.

Best Ab Exercises Guide

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See more of the best ab exercises.

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