Abs and Waist Exercises

A recent study has ranked the effectiveness of various abs and waist exercises. Results show that you can have a great abs exercise program with very simple equipment.

#1 Abs Exercise Tip - Abs are important

Abs and waist exercises are the key to strong core muscles. The two major abdominal muscle groups are the rectus abdominus and the obliques.

The obliques stabilize the torso - particularly while running, jumping and landing. The obliques maintain a strong pelvic and spinal position.

The rectus abdominus is where your "six pack" is hiding - these are the two parallel muscles - your anterior or "front side" abdominal wall.

Abs Exercise and Torsional Strength

Strong obliques and rectus abdominus muscles support the spine and provide the torsional "twist" that is vital to good running form. This is the foundation of chi running - using strong core muscles to achieve endurance and speed. Ever noticed that it's more tiring to run on packed snow or ice? The slight slipping of the feet on a slick surface increases the work of the abs, particularly the rectus abdominus. So, if you strengthen your abs your running is more effortless!

Classic style cross country skiing is a great cross training workout for your abs. That torsional twisting you notice in running is greatly exaggerated in cross country skiing as you work to pick up your pace - effective gliding gives cross country skiing efficiency and speed - and your abs benefit when you work on your glide.

You'll find that your abs can really get sore as you get into your cross country workout. That's a good thing! Just don't over do it!

Effective abs and waist exercise

Peter Francis, Ph.D., conducted a study rating the effectiveness of abs exercise at the Biomechanics Lab at San Diego State University. Dr. Francis tracked muscular activity by using electromyography.

The study produced good news for budget exercisers: the most effective abs and waist exercise used no fancy equipment. You really can do it yourself without fancy exercise gear! All you need is a good abs exercise program.

Top 10 - Flat Abs Exercises

Here's San Diego's top abdominus rectus exercises:

Bicycle maneuver
Captain's chair
Crunches on exercise ball
Vertical leg crunch
Torso Track
Long arm crunch
Reverse crunch
Crunch with heel push
Ab Roller
Hover

If the top ten suite of abs exercises isn't enough for you, Dr.Francis suggests another top 10 exercises for the obliques:

Captain's chair
Bicycle maneuver
Reverse crunch
Hover
Vertical leg crunch
Crunch on exercise ball
Torso Track
Crunch with heel push
Long arm crunch
Ab Roller

You'll be seeing your six pack abs in no time with Dr. Francis' workout routine!

The inexpensive abs exercise ball is featured in both lists, and you can make your own captain's chair if you're handy. Commercial products do appear on the list like the Ab Roller and Torso Track, and you can add those to your routine if you desire.

Spark's flat abs exercise routine

Looking for more abs and waist exercises? Spark People has a great abs routine incorporating several of these most effective exercises. Here's the video, and believe me, this fifteen minute set of abs exercises is a real workout!

Most Effective Abs and Waist Exercises

Don't forget your most effective flat abs exercise includes "pushing away from the table"!

Here's the deal: You know abs exercises strengthen your core, improve your running, protect and align your hips and spine. You know abs exercises are effective for your sports performance: pain free running, faster times, and longer distance.

Your strong core muscles make running and many related exercises like cross country skiing easier and faster. Strong core muscles protect you from injury.

But if you want to people to actually see you strong core - your six pack abs! - you need to shed that abdominal fat. That's where the abs diet exercise discipline comes in. Like the best abs exercises you don't need to spend a fortune on a low fat diet - you just need to do it!

And when you do, you won't be disappointed with the results.

Strong core muscles at any age are what we want, and - well - if you have it you might as well flaunt it! Low fat protein diet plans really help "expose" all your hard work. Plan your diet right, and you'll really see the benefits of your abs and waist exercises!

That's it for abs and waist exercises! And don't forget...