6 Best Ab Exercises Proven By Science

Looking for the best ab exercises to help you achieve that six-pack? You've come to the right place! In this article, we'll be discussing the 6 best ab exercises that have been proven by science. We'll provide you with a step-by-step guide on how to perform each exercise, as well as tips on how to maximize your results. So, let's get started!

Table of Contents

• Exercise 1: Crunches
• Exercise 2: Planks
• Exercise 3: Russian Twists
• Exercise 4: Bicycle Crunches
• Exercise 5: Leg Raises
• Exercise 6: Mountain Climbers

Exercise 1: Crunches

Crunches are a classic ab exercise that have been around for years. They are simple to perform and are highly effective at targeting your rectus abdominis (the "six-pack" muscles).

How to:

1. Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head or across your chest.
2. Engage your core muscles and lift your head, neck, and shoulders off the ground.
3. Exhale as you crunch up, and inhale as you lower back down.
4. Repeat for 10-15 reps.

Tips:

• Don't pull on your neck with your hands.
• Keep your lower back pressed into the ground.
• Focus on using your abs to lift your upper body, not your neck.

Pros:

• Easy to perform
• Highly effective at targeting the rectus abdominis

Cons:

• Can cause neck strain if done incorrectly
• Does not engage the obliques or transverse abdominis

Exercise 2: Planks

Planks are a great full-body exercise that also happen to target your abs. They are highly effective at engaging your entire core, including the rectus abdominis, obliques, and transverse abdominis.

How to:

1. Start in a push-up position, with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Engage your core muscles and hold the position for 30-60 seconds, or as long as you can maintain good form.
3. Lower your body back down to the ground.
4. Repeat for 3-5 reps.

Tips:

• Keep your body in a straight line from head to heels.
• Engage your glutes to prevent your hips from sagging.
• Don't hold your breath - breathe normally throughout the exercise.

Pros:

• Engages the entire core, including the rectus abdominis, obliques, and transverse abdominis
• Improves overall core strength and stability

Cons:

• Can be difficult to maintain proper form for extended periods of time
• Not as effective at targeting the rectus abdominis as other exercises

Exercise 3: Russian Twists

Russian twists are a great exercise for targeting your obliques. They also work your rectus abdominis and are highly effective at improving overall core strength and stability.

How to:

1. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground, balancing on your sit bones.
2. Clasp your hands together in front of your chest.
3. Rotate your torso to the right and touch your hands to the ground next to your hip.
4. Rotate your torso to the left and touch your hands to the ground next to your other hip.
5. Repeat for 10-15 reps on each side.

Tips:

• Engage your core muscles to maintain balance.
• Keep your feet off the ground throughout the exercise.
• Make sure to rotate your entire torso, not just your arms.

Pros:

• Targets the obliques and rectus abdominis
• Improves overall core strength and stability

Cons:

• Can be difficult to maintain balance
• May not be suitable for those with lower back pain

Exercise 4: Bicycle Crunches

Bicycle crunches are a great exercise for targeting your rectus abdominis and obliques. They also work your hip flexors and improve overall core strength and stability.

How to:

1. Lie on your back with your hands behind your head and your knees bent.
2. Lift your head, neck, and shoulders off the ground.
3. Bring your right elbow towards your left knee, while straightening your right leg.
4. Switch sides and bring your left elbow towards your right knee, while straightening your left leg.
5. Repeat for 10-15 reps on each side.

Tips:

• Keep your lower back pressed into the ground.
• Focus on using your abs to lift your upper body and legs, not your neck.
• Make sure to fully extend your legs on each rep.

Pros:

• Targets the rectus abdominis and obliques
• Improves overall core strength and stability

Cons:

• Can cause neck strain if done incorrectly
• May not be suitable for those with lower back pain

Exercise 5: Leg Raises

Leg raises are a great exercise for targeting your lower abs. They also work your hip flexors and improve overall core strength and stability.

How to:

1. Lie on your back with your legs straight and your hands at your sides.
2. Lift your legs up towards the ceiling, keeping them straight.
3. Lower your legs back down to the ground.
4. Repeat for 10-15 reps.

Tips:

• Keep your lower back pressed into the ground.
• Engage your core muscles to prevent your lower back from arching.
• Don't swing your legs - use a slow and controlled motion.

Pros:

• Targets the lower abs and hip flexors
• Improves overall core strength and stability

Cons:

• Can be difficult to maintain proper form
• May not be suitable for those with lower back pain

Exercise 6: Mountain Climbers

Mountain climbers are a great full-body exercise that also happen to target your abs. They are highly effective at engaging your entire core, including the rectus abdominis, obliques, and transverse abdominis.

How to:

1. Start in a push-up position, with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Engage your core muscles and bring your right knee towards your chest.
3. Quickly switch legs and bring your left knee towards your chest.
4. Repeat for 30-60 seconds, or as long as you can maintain good form.

Tips: