13 Great Ab Exercises

We often get questions about the best abs exercises—after all, who doesn't want to tone their tummy in the least amount of time? There are countless exercises that target the abs. A recent study conducted at San Diego State University's Biomechanics Lab (and published by ACE, the American Council on Exercise) revealed their 13 best exercises for your abs. 

In the study, researchers looked at the effectiveness of 13 common abdominal exercises—everything from crunches to the "Ab Roller"  machine. Using EMG (electromyography), researchers measured the muscle activity of the participants to determine which exercises best targeted the abs and the obliques, while also limiting the activity of the hips and thighs (when an abdominal exercise is executed poorly, the hips and thighs engage to "help out" the abs).

1. Bicycle Crunches	2. Knee Lifts on Captain's Chair	3. Crunches on Ball

4. Crunches with Vertical Legs: This exercise is just like a traditional crunch (see #11 below), but with your legs extended up into the air, in line with the hips.


5. Torso Track Machine


6. Crunches with Arms Extended: This exercise is just like a traditional crunch, but you extend your arms overhead, squeezing your upper arms by your ears as your crunch up and lower down.


7. Reverse Crunches


8. Crunches with Heel Push: This exercise is just like the Crunches with Vertical Legs except that as you  crunch up you also slightly lift your hips off the ground (feet towards the ceiling).


9. Ab Roller Machine


10. Plank


11. Traditional Crunches


12. Exercise Tubing Pull


13. Ab Rocker Machine

It's important to remember that every individual performs exercises differently. For people with back, spine or disc issues, it can be tricky to find exercises that don't aggravate your problems. So listen to your body and work at a level that is comfortable for you, and never perform an exercise that causes pain. 

Remember that your abs are just like any other muscles in your body, so train them accordingly. That means 1-3 sessions per week with 1-2 days of rest in between. 

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