Want to know the most effective abdominal exercises? The following are a list compiled from various studies by experts in the biz:
Full Vertical Crunch Captain’s Chair Leg Raise
Long Arm Crunch Exercise Ball Crunch
Reverse Crunch Prone Roller
Plank
1. The BICYCLE exercise is the best move to target the rectus abdominis (the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
- Lie on your back on the floor and bring your hands behind your head.
- Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
- Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
- Switch sides, bringing the right elbow towards the left knee.
- Continue alternating sides in a 'pedaling' motion for 12-25 reps.
- Repeat up to 3 sets.