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New Study
Puts the
Crunch on
Ineffective Ab
Exercises By Mark Anders
n recent years, a crunch, modified crunches, partial obliques. Testing for the entire round of
I
host of infomercial body weight exercises and exercises 13 exercises took approximately one
products and exer- using both home and gym exercise hour per subject, not including the
cise videos have equipment. Because of ACE’s on- EMG set up.
preyed on people’s going interest in examining popular Using the EMG data, researchers
desire for a toned infomercial products, we provided established the mean muscle activity
midsection. And the research team with a Torso Track for each exercise and normalized it to
many avid exercisers are quick to share and AB Rocker to be included in the that of a traditional crunch—the base-
their own favorite recipes for abdomi- testing. line for comparison. Exercises were
nal success. But what is the best, most All of the exercises were introduced then ranked best to worst based on the
efficient route to tighter abs? A recent in random order and participants were average amount of EMG activity
study conducted by the Biomechanics allowed to practice each exercise recorded in each of the muscle areas.
Lab at San Diego State University briefly. Subjects then completed 10 to
reveals a unique look at 13 of the most 12 repetitions of each exercise, main- The Results
common abdominal exercises, ranking taining a two-count cadence throughout After extensive data collection
them best to worst. (two seconds at the concentric phase, and analysis, Dr. Francis and his
two at the eccentric phase). Using elec- researchers found that exercises that
The Study tromyography (EMG) equipment, require constant abdominal stabiliza-
researchers monitored each partici- tion, as well as body rotation, gener-
Led by Peter Francis, Ph.D.,
pant’s muscle activity as they exer- ated the most muscle activity in the
researchers recruited 30 healthy
cised. Activity was recorded in the obliques.
women and men to participate in the
upper and lower rectus abdominus and Topping the list of the most effec-
study. The subjects, ages 20 to 45,
the external obliques. Researchers also tive exercises was the bicycle maneu-
ranged from occasional exercisers to
measured activity in the rectus femoris ver, followed closely by the second
those who work out daily. Participants
to indicate activity in the hip flexors. ranked, captain’s chair. As for home
were put through a battery of exer-
These data are important because high exercise equipment, crunches on an
cises that target the midsection,
levels of activity in this area suggest exercise ball ranked highest—coming
including
that an exercise is either done incorrect- in third overall.
the tradi-
ly or requires the body to recruit mus- Although crunches on an exercise
tional
cles other than the abdominals and Continued on page 10
A. Basic
Crunch
B. Long
Arm
Crunch A. B.
C. Torso
Track
D. Ab
Roller ber of stud
C. D.
D. Vertical Leg Crunch: Lie flat on the floor with your lower back
pressed to the ground. Put your hands behind your head for support.
Extend your legs straight up in the air, crossed at the ankles with a
slight bend in the knee. Contract your abdominal muscles by lifting your
torso toward your knees. Make sure to keep your chin off your chest
with each contraction. Exhale as you contract upward; inhale as you
return to the starting position.
E. Reverse Crunch: Lie flat on the floor with your lower back pressed to the C.
ground. Put your hands beside your head or extend them out flat to your
sides—whatever feels most comfortable. Crossing your feet at the ankles,
lift your feet off the ground to the point where your knees create a 90-
degree angle. Once in this position, press your lower back on the floor as
you contract your abdominal muscles. Your hips will slightly rotate and your
legs will reach toward the ceiling with each contraction. Exhale as you con-
tract; inhale as you return to the starting position.