How to Uncover the Best Exercises For Abs
Who else is frustrated and confused about all the contradictory information about the best exercises for abs? I know I was. So what can you do about it? The first thing you can do is discover how to decide for yourself whether an exercise should be classified as one of the best exercises for abs. In this article, I am going to give you a few pointers you can use to determine the quality of an abdominal exercise.
First off, the abdominal muscles are designed to perform specific functions. Understanding these functions and how the abdominals work will give you a benchmark to use when deciding the most effective exercises for training your abs. The best exercises for abs should combine as many of the functions of the abdominal muscles as possible into one exercise.
They work like this. The abdominal muscles stabilize the spine. This provides a solid base from which the arms and legs are able to anchor in order to move effectively. For example, a standing figure 8 with a weight plate or kettlebell requires the abdominal muscles to stabilize the spine and trunk so that the arms can perform the figure 8 movement.
What else? Stabilization also helps to prevent movement of the trunk. One example of an exercise that trains stabilization is the plank. Strong abdominals help to prevent hyperextension of the back when in the plank position.
Now wait…there’s more. In addition to stabilization, the abdominal muscles either rotate or prevent rotation of the trunk. Any motion involving rotation can be used to train this particular abdominal movement. One of my favorites is sometimes referred to as a landmine. This involves holding the end of the barbell at shoulder level with the opposite end of the barbell planted on the ground in the hole of a weight plate or at the corner of a wall. Swing the barbell from side to side while bracing your abdominal.
Now here is one that most people, including some personal trainers, tend to forget. Abdominal muscles prevent hyperextension of the spine. Sure, they also flex the spine but, it is not that difficult to flex the spine when you are standing. In fact, it takes more effort to prevent flexion of the spine when you are standing or sitting than it does to flex it. Think about it, doesn’t gravity assist you if you just relax? Nobody ever tells you to slump forward. They always tell us to sit up straight which is the opposite of flexion. This is why I am not a big fan of crunches and other exercises you do while on your back.
So think about this. How much effort is required to lean backward with a weight overhead under control and without falling backward? So, one of best exercises for abs to train this movement is to stand with your back to the wall about a foot’s length away with your hands overhead. Slowly reach back and as high as possible to touch the wall. You can also use a medicine ball and throw it against a wall with your hands above your head.
Now that you have discovered the most critical functions of the abdominals, you can determine the best exercises for abs by deciding how many of these functions the exercise trains at the same time.
