Every man aspires to obtain the perfect six pack, but we often question the different abs exercises trying to determine which are best and which ones will show results in the least amount of time. There are countless exercises and expensive equipment in the market, but do you need special videos and equipment to get the abs you dream of?
According to a study conducted by the San Diego State University's Biomechanics Lab, the answer is no. Their research revealed that the best exercises for your abs don't require any equipment, and are surprisingly easy to fit into your day. They found the following three exercises to be the most effective:
1. Bicycle crunches
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees at a 90 degree angle. Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it.
2. Knee lifts on captainís chair
Exhale: focus on engaging the abs as you bring your knees up towards your chest.
Inhale: slowly lower the legs back down to complete one rep.
Keep your lower back flat by making sure it does not arch. Keep your head and neck relaxed into the support. Focus on using the abs, not just the upper body, to lift.
3. Crunches on ball
Begin by sitting on top of the Swiss ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them behind the head or clasp them together behind your head. Exhale: Crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep you neck in a neutral position. Inhale: Lower yourself back to the starting position, where your head wraps back around the ball.