The Best Exercises for Abs Without Machines

 

The Best Exercises for Abs Without Machines

 

The best abdomen exercises are done without the aid of fancy and expensive machines. According to a study done by San Diego State University in 2001, machines like the tubing pull and ab rocker are the least effective exercise for abdomen strengthening, while the best exercises are those that are tweaked from the classic crunch, including bicycle, ball, raised leg and reverse crunches

Bicycle Crunches

  • Researchers at San Diego State University named bicycle crunches as the number one abdomen strengthening exercise in a study performed in 2001. To perform the bicycle crunch, lie with your back down on a mat. Stretch legs upward and bend your knees to a 45 degree angle. Place hands behind the head with elbows pointed outwards. Peddle your legs in a bicycle motion by pushing one out after the other. Move your upper body by reaching your elbow toward the opposite bent knee. Only the small of the back should be in contact with the floor.

Raised Leg Crunch

  • Raise your legs straight in the air making sure they do not lean in towards your body and are actually straight up. Do not lock your knees. Place your hands behind your head and make a crunch toward your raised legs. A crunch is when you bend slightly forward while on your back keeping your chin up but aiming toward your navel. A crunch does not reach the full upright sitting position. Keep your chin off of your chest. If keeping your legs in the upward position is difficult for you, cross them at your ankles.

Reverse Crunch

  • The reverse crunch is a top exercise for working the obliques that offers a break from the forward crunch movement. Lie on your back and place your arms straight down at your sides. Bring your legs up and bend your knee in a 90 degree angle. Cross your ankles. Once in the air, contract your abdominal muscles and press your lower back into the floor until your legs and butt rise slightly upward.

Plank

  • The plank, also known as the hover, works on strengthening the obliques and is a great alternative to the crunch. To perform the plank, position yourself belly-down on top of an exercise mat or other comfortable surface — a hard floor will hurt your elbows and forearms. Raise your body up onto your toes and forearms so that your entire body makes an even parallel line with the floor. Keep your arms pointed forward and your back straight, do not stick your butt in the air; your abs are responsible for keeping your butt level with the rest of your body. Perform the plank in increments of one to two minutes at a time until you can eventually increase to three or four minutes.

Exercise Ball

  • Though an exercise ball is an added piece of equipment, it is not a machine. Crunches performed on exercise balls ranked among the top three in the San Diego State University study for abdomen work. To work the ball, sit on it with your feet firmly planted on the ground. Slowly roll the ball backwards until your hips, back and thighs are parallel with the floor. Place your hands behind your head and crunch forward up to a 45 degree angle. The ball is advantageous because it allows for full backward movement whereas a floor does not.

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