Best ab exercises

Are you spending countless minutes and endless reps of abdominal crunches to find your abs are just not ‘shaping' up the way you desired? Wishing you knew which ab exercises had the magic ‘bullet'? Fear no more.

A study, commissioned by the American Council on Exercise has explored the most effective abdominal exercises.

Dr. Francis and his researchers at San Diego State University found that exercises that require constant abdominal stabilization, as well as body rotation, generated the most muscle activity.

Topping the list of the most effective exercises was the bicycle maneuver, followed closely by the second ranked, captain's chair.

As for home exercise equipment, crunches on an exercise ball ranked highest—coming in third overall.

The Ab Roller was proven to be virtually no more effective than the traditional crunch, while the AB Rocker was shown to be up to 80 percent less effective.

Read on to get the scoop on how to safely and effectively complete the ‘top three' ab exercises.

Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

Captain's Chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position. NOTE: This exercise requires the use of the ‘Captain's Chair", typically found in fitness facilities.

Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques (side muscles), make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.

Debi Pillarella is the Exercise Program Manager at The Community Hospital Fitness Pointe as well as an A.C.E. Gold Certified Personal Trainer.