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Abdominal exercises are those that affect the abdominal muscles (colloquially known as the stomach muscles).
Contents
1 Usage
2 Breakdowns
3 Types of abdominal exercises and effectiveness
4 Safety of abdominal exercises
5 See also
6 References
Abdominal exercises are useful for building the abdominal muscles. This is useful for improving performance with certain sports, back pain, taking punches, but it has little effect on decreasing fat in that area of the body (belly fat), or on the body's distribution of body fat.[1]
[edit] Breakdowns
The anterior abdominal wall is made up of 4 muscles—the rectus abdominis muscle, the internal and external obliques, and the transversus abdominis.
[edit] Types of abdominal exercises and effectiveness
The effectiveness of abdominal exercise is measured using electromyography (EMG) relative to the traditional crunch. The following ranks abdominal exercises from best to worst in terms of activity detected by the EMG measures:[2]
Activity in rectus abdominis exercise mean
activity1
Bicycle crunch 248%
Captain's chair 212%
Exercise ball 139%
Vertical leg crunch 129%
Torso track 127%
Long arm crunch 119%
Reverse crunch 109%
Crunch with heel push 107%
Ab roller 105%
Hover 100%
Traditional crunch 100%
Exercise tubing pull 92%
Ab rocker 21%
Activity in obliques exercise mean
activity1
Captain's chair 310%
Bicycle crunch 290%
Reverse crunch 240%
Hover 230%
Vertical leg crunch 216%
Exercise ball 147%
Torso track 145%
Crunch with heel push 126%
Long arm crunch 126%
Ab roller 101%
Traditional crunch 100%
Exercise tubing pull 77%
Ab rocker 74%
1Compared to traditional crunch (100%)
[edit] Safety of abdominal exercises
Abdominal exercises also put some degree of compressive force on the lumbar spine, putting unwanted stress on the lower back. In addition, exaggerated abdominal exercise can cause respiratory problems.[3] A study of twelve exercises concluded that no single exercise covered all abdominal muscles with high intensity and low compression.[4]
High challenge-to-compression ratio
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http://en.wikipedia.org/wiki/Abdominal_exercises
