The most effective exercise for abdominal muscles

If we want to train our abdominal muscles, we should first understand the function of the abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques, and transverse abdominis. When they contract, they allow flexion and rotation of the trunk and prevent anterior tilt of the pelvis. The abdominal muscles also play a very important role in the mobility and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to anterior pelvic tilt and increased lumbar curvature, increasing the chances of low back pain.

Below we compare 5 abdominal muscle exercises to see which one can strengthen the rectus abdominis more effectively.

Reverse crunch :

Lie on your back on the floor with your lower back pressed against the ground, your hands on both sides of your body, your legs raised to 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and slightly lift your hips and lower back off the ground, hold for 2 seconds, then slowly return to the starting position.

Exercise ball crunch:

Lie flat on an exercise ball with your feet flat on the ground, your hands beside your head, and your arms outstretched. Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

Leg raise and abdominal crunch:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

Traditional crunch:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lay your legs flat on the ground with your knees bent. Slightly pull your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body, but your lower back should not leave the ground. Hold for 2 seconds, then slowly return to the starting position.

Air boarding:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position.

Electromyography (EMG) testing found that the air boarding exercise is the most effective exercise for training the rectus abdominis muscle. The second best is leg raises and the third is fitness ball crunches. Research shows that the abdominal muscles are able to produce the greatest activity when an exercise requires both sustained stability and body rotation. Because you need to control your balance in an unstable environment, crunches on fitness balls require more muscle contraction and control than traditional crunches.

In fact, for best results, it's recommended to try a variety of different exercises on a regular basis, as this will work different muscles and will reduce boredom. Regardless of which exercises you choose, training and strengthening your abdominal muscles takes time and patience. Remember, the goal of abdominal training is to build endurance, not to increase muscle mass and strength. Finally, remember to stretch your muscles after exercising.