Exercises For Abs - The Best and Worst

Do you find this to be somewhat annoying too?  All of the experts seem to say different things about the best exercises for abs.  So much of the disagreement comes because some personal trainers and experts just don’t take the time to ask themselves what the abdominal muscles really do and how to train them most effectively.  In this article I am going to list the 3 worst exercises for abs and the 7 best exercises for abs.

The best exercises for abs involve 3 important characteristics: 1. stabilize the trunk; 2. slow down trunk extension; and 3. rotate or slow down rotation of the spine and trunk.

So, here are 3 of the worst exercises for abs.

1. Crunches:  There are far more efficient exercises than the traditional crunch.  When standing, it doesn't take much effort to flex the trunk.  And since most of the strength we need in our abdominals comes when we are standing, crunches don't seem to be the best abs exercise for functional activities.

2.  Leg Raises:  The biggest problem with leg raises is that it creates a tremendous amount of pressure on your hip flexors.  The hip flexors attach to the lumbar (lower) spine and can create low back pain.  The captain’s chair is a better alternative if done correctly, but still not one of my favorites.

3.  Ab Machines:  Most of the time a machine is only going to work one of the functions of the abdominal muscles.  In addition, it is hard to find a machine that matches your specific movement pattern.  In fact, you probably won't be able to.  So, avoid machines.

Now for the best exercises for abs, some of which you may never have thought of as abdominal exercises

1. Renegade dumbbell rows:  this is basically a pushup with a single arm horizontal row.  Not only do you have to perform a push up, which by itself is one of the best abdominal exercises, but you have to prevent rotation as you pull one of the weights to your chest while the other hand is on the floor.  Great exercise!

2.  Kettlebell Swing:  this one involves swinging a kettlebell, dumbbell, weight plate, whatever, from below your knees to shoulder height repeatedly.  To control the weight well require a lot of stabilization and rotation control.

3.  Front Squat:  The front squat is not normally the first on the list of best exercises for abs.  However, some say it should be at the top.  I happen to agree.  To perform this exercise correctly requires, again, a lot of core stabilization that comes from the abdominal muscles.

4.  Push Up Variations:  Just about anybody can do a variation of the push up.  You are only limited by your creativity.  It is one of the best exercises for abs because it require stabilization of the spine and trunk as well as prevention of excess extension of the spine.  Try lifting one of your hands off of the ground and you have now introduced an antirotation component.

5.  Mountain Climber or Cross Body Mountain Climber:  These two exercises stimulate all 3 of the functions of the abdominals:  stabilization, antirotation, and prevention of excess extension.

6.  Woodchopper:  The woodchopper combines the benefits of the kettlebell swing with a rotational component.  This is by far one of the best exercises for abs.

7.  Gymball Rollout:  This is probably one of the best exercises for abs to prevent hyper extension.  You also have the benefit of stabilization with movement.

Bonus.  Spiderman Push Up:  This is a combination of push up and mountain climber.  It requires stabilization with both upper and lower extremity movement.

Finding the best exercises for abs doesn’t have to be complicated if you perform exercises that train the true function of the abdominal muscles.  For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl300 now.