Small Steps to Health

The Most Effective Abs Exercises

March 31st, 2008 by asithi · No Comments

Tagged Fitness

According to the American Council on Exercise (ACE) the top 10 most effective abs exercises are:

1. Bicycle Crunches
2. Knee Lifts on Captain’s Chair
3. Crunches on Ball
4. Crunches with Vertical Legs: This exercise is just like a traditional crunch but with your legs extended up into the air.
5. Torso Track Machine
6. Crunches with Arms Extended: This exercise is just like a traditional crunch but you extend your arms overhead, clasping your hands together, and squeezing your upper arms by your ears.
7. Reverse Crunches
8. Crunches with Heel Push: This exercise is just like the Crunches with Vertical Legs except that as you crunch up you also slightly lift your hips off the ground.
9. Ab Roller Machine
10. Plank

It may be impossible for some people to show their abs, even if they have rock hard abs. Men have to be around 8% body fat and women have to be around 14% in order for their abs to show. The healthy range of body fat for men is 14%-17& and for women is 21%-24%. Flattening the stomach and losing a few extra pounds is a more realistic goal for most people.

I have pretty much come to the conclusion that I will not get lean flat abs. I love to eat too much. My goal is to at least get my fat percentage down to the healthy range, stronger abs for a stronger back, and hopefully a flatter look. Beyond that, is probably unrealistic for me. But a person can day dream.

Until next time and thanks for stopping by.

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