3 Best Ab Exercises

Training Tips for 6-Pack Abs

Your abdominal muscles are the centerpieces of your physique, so it’s important that you train them correctly. Scientists have a tool called electromyography (EMG) to estimate how hard muscle works during an exercise. EMG studies show that the three best ab exercises are the bicycle exercise, hanging knee raise (the captain’s chair), and crunches on an exercise ball.

Do the bicycle exercise by lying flat on the floor on your lower back with your hands beside your head. Bring knees toward your chest to about a 45-degree angle and make a bicycle pedaling motion with your legs, touching your left elbow to your right knee, then your right elbow to your left knee.

Do hanging knee raises on a leg lift machine or dip bars. Grip the handles, place forearms on supports and stabilize your back. Hold your body upright with your legs dangling below. Lift your knees in toward your chest, and then return them slowly to the starting position.

To do crunches on an exercise ball, lie on your back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and contract your abdominal muscles, raising your torso to no more than 45 degrees. Increase the stress on your oblique muscles (side of your abs) by moving your feet closer together. (American Council on Exercise, published online)

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