Summer is here, and everyone is wanting that washboard stomach.  Well, don’t waste time on inefficient exercises a study conducted has taken the guess work out of it for you. 

A team led by Peter Francis, Ph.D., and Jennifer Davis, M.A., in SDSU’s Biomechanics Lab, conducted the study. They recruited 30 women and men (20 to 45 years old). Each participant was reportedly in good health with an activity level ranging from occasional to daily exercise. The researchers asked participants to perform a variety of abdominal exercises at random while hooked up an EMG machine, which monitored their level of muscular activity as they worked each movement.

Using the collected data, the researchers were able to establish each exercise’s average level of muscle activity. Based on these numbers, the exercises were then ranked from best to worst.

The Results

Every tested exercise proved to be relatively effective—but some were more effective than others.

The Top Five Abdominal Exercises

Bicycle Crunch
Captain’s Chair
Stability Ball Crunches
Vertical Leg Crunch
Reverse Crunch

It’s best to choose based on your preferences and experience. No matter which exercises you choose, take the time to train and strengthen your abdominal muscles. Strong abdominal muscles can help with posture, alleviate lower back pain and contribute to your long-term health.