According to celeb trainer Gunnar Peterson, the secret to core strength is working consistently, working in different planes of motion, and adding weights to your abdominal work. In other words, there's no shortcut to getting strong abs. But being smart about your training can help you avoid wasting energy while tapping into all the benefits that a stronger core can offer: better balance, protection from injury, better form during cardio and strength workouts, less pain, and better posture, to name just a few. If you're a true beginner, try starting with bodyweight ab moves (or try out the following moves without a weight). But if you already have a foundation, like Peterson said, weighted ab exercises are key to continuing to build strength.
For all of the weighted ab exercises ahead, all you need is a set of dumbbells, a medicine ball, or a couple of handy weight substitutes, such as water bottles or cans of food. To get the most bang for your buck when doing these exercises, choose a weight that feels challenging by the last few reps. These will likely feel much harder than bodyweight ab exercises, so know that it's totally normal to feel your muscles shaking. As always, listen to your own body and modify or drop down to bodyweight as needed.
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A new study, published by the American Council on Exercise, looked into this, ranking the best and worst stomach exercises in order of their effectiveness.
The study looked at the results of a number of different ab exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment.
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To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning your upper body to the left, bringing your right elbow towards the left knee.
For this ab exercise you’ll need to be in a gym. Using a captain’s chair or a seat-less chair with back and armrests, let your legs dangle straight down, before raising your knees up towards your chest. Engaging your ab muscles, slowly lower your legs back down and repeat. Definitely one to add to the best ab workout list.
According to the study, the third most-effective abdominal exercise was the simple crunch, but on a medicine or balance ball. Lie on the ball with your hands behind your head and complete the simple crunch, using your core muscles to lower yourself down and bring yourself forwards.
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According to the researchers, although crunches on an exercise ball generated less activity in the obliques and rectus abdominals than some of the other ab exercises on the list, as it generated less activity in the leg muscles, it was more targeted to the abs and the best overall exercise.
Researchers found the least effective ab exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker. Researchers noted: “the ab roller was no more effective than the traditional crunch, while the ab rocker was up to 80% less effective.”
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Do you ever look at your abs and imagine all the sculpting and toning that could happen, if only those crunches and sit ups didn’t hurt so much? When you have a bad back, standard ab exercises are literally a pain. In fact, they can even be dangerous if you aren’t careful.
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Abdominal exercises help you strengthen your core. And when your ab muscles are strong, you’re also helping take pressure off your back. You might even have less back pain altogether as a result!
Whether you have a bad back or, you know, a “bad back, ” this article proves you have no excuse to not work that core. You have the power to bring out those abs and improve your range of motion!
Lying stomach-down on the floor, extend your arms, lift your body up and hold for up to one minute. You can also put some space between your feet If it feels better on your back.
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Get on your hands and knees. Make sure your shoulders are over your wrists, and your hips are over your knees. Suck in your stomach and hold this for one full cycle of breath. Then, exhale and push your stomach muscles outwards. Repeat 5 to 10 times.
Lie on your back and bring your knees at a 90-degree angle. Extend your arms, hands facing each other, toward the ceiling. Slowly lower your right arm straight over your head, and extend your left leg so both your arm and leg are parallel to the floor. Switch sides and do at least 10 repetitions.
The classic crunch gets a comfortable twist for those with lower back pain. Roll up a towel and place it underneath with your lower back. Do at least 20 repetitions.
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Get on the floor on your hands and knees. Extend your right arm forward and your left leg back so they’re parallel to the floor. Hold for a second and repeat 10 times. Switch sides and repeat 5 to 10 times.
Lie on your back and bring your knees up above your hips, forming a 90-degree angle, so your shins are parallel to the floor. Take your hands and place them on your knees. Press down so you’re contracting your abs. Release and repeat 5 to 10 times.
Place your left forearm on the floor, making sure your elbow is right underneath your left shoulder. Turn to face your left side. Lift your body up, keeping the hips up; your weight should rest on your left forearm and on the outer part of your left foot. Extend your right arm to the ceiling and hold for 30 seconds. Switch sides and repeat 5 to 10 times.
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Standing with your legs two feet apart and your hands behind your neck, bring your right leg up as you twist and touch it with your left elbow. Switch sides and repeat 5 to 10 times.
Get in plank position on your forearms on an exercise ball. Slowly make controlled circular movements clockwise with your forearms on the ball. Switch directions and repeat 5 to 10 times.
This one is straightforward—perform a regular crunch on an exercise ball, either with your hands across your chest or behind your neck. Do at least 20 repetitions.
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There you have it! Use these easygoing, “no grunts required” abdominal exercises to strengthen your core until your bad back is no more.
Strengthening the core doesn’t just mean doing crunches anymore. It means engaging your core gently throughout your yoga practice and simply having good posture more often through your day. Remember that your yoga practice shouldn’t increase pain in your back. If it does, stop and seek pose modification or suggestion from a trained yoga teacher or a certified yoga therapist.
Straight crunches can aggravate your back pain. On top of that, it’s not an effective exercise to engage all of the muscle groups that comprise “the core.” Core strength yoga poses are much better options. As an alternative, you can try the Towel Crunch ab workout for bad backs.
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