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16-September-2008 16:15:12 - exercise Abdominal exercises are those that affect the abdominal muscles colloquially known as the stomach muscles. Contents 1 Breakdowns 2 Effectiveness of abdominal exercises 3 Safety of abdominal exercises 4 See also 5 References 6 External links Breakdowns The anterior abdominal wall is made up of 4 muscles-- the rectus abdominus muscle, the internal and external obliques, and the transversus abdominus. Effectiveness of abdominal exercises 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: 1 Activity in rectus abdominus exercise mean activity 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 activity 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 118% Ab roller 101% Traditional crunch 100% Exercise tubing pull 77% Ab rocker 74% Safety of abdominal exercises Abdominal exercises also put some degree of compressive force on the lumbar spine, putting unwanted stress on the lower back. A study of twelve exercises concluded that no single exercise covered all abdominal muscles with high intensity and low compression. 2 High challenge-to-compression ratio Crunch with feet anchored Crunch with feet free Bicycle crunch Hanging straight leg raise Low compression, lower challenge Crunch with feet anchored Crunch with feet free High challenge, higher compression Straight-leg sit-up Bent-leg sit-up Low challenge-to-compression ratio not recommended! Supine straight-leg raise Supine bent-leg raise Hanging bent-leg raise Static cross-knee crunch See also Abdomenizer References ^ Mark Anders; Peter Francis, Ph.D., Jennifer Davis, M.A 2001. New Study Puts the Crunch on Ineffective Ab Exercises. ACE fitnessmatters. ^ CT Axler; SM McGill 1997. Low back loads over a variety of abdominal exercises: Searching for the safest abdominal challenge. Medicine Science in Sports Exercise 29: 804-810. External links Abdominal Muscle Dysfunction/Weakness Test Abdominal Exercises: Pictures and Descriptions v d e Strength training exercises Quadriceps front of legs Squat compound Leg press compound Lunge compound Leg raise compound Leg extension isolation Hamstrings back of legs Deadlift compound Leg curl isolation Calves Calf raise isolation Pectorals chest Bench press compound Dip compound Fly isolation Pec dec isolation Press up compound Pullover isolation Lats and trapezius upper back Bent-over row compound Chin-up compound Pulldown compound Pullup compound Shoulder shrug isolation Deltoids shoulders Front raise isolation Handstand push-up compound Lateral raise isolation Military press compound Shoulder press compound Upright row compound Triceps back of arms Dip compound Pushdown isolation Triceps extension isolation Biceps front of arms Biceps curl isolation Abdomen and obliques belly Crunch isolation Sit-up isolation Leg raise compound any rotational movement will engage the obliques Lower back Back extension isolation Deadlift compound Good-morning compound See also: List of weight training exercises This health-related article is a stub. Retrieved from http://en..org/wiki/Abdominal_exercise Categories: Bodyweight exercise | Health stubs Views Article Discussion this page History Personal tools Log in / create account Navigation Main page Contents Featured content Current events Random article Search Go Search Interaction Community portal Recent changes Contact Donate to Help Toolbox What links here Related changes Upload file Special pages Printable version Permanent link Cite this page Languages СрпÑ?ки / Srpski This page was last modified on 14 June 2008, at 16:23
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So many of us do not eat a balanced diet, get enough sleep, have too much stress, or are impacted with toxins and pollutants. Drinking 2 ounces of MonaVie twice a day will help your body detoxify as well as build your immune system. Its the smartest thing you can do for yourself, so start today. Buying MonaVie through our company guarantees you support 7 days a week and, if you would like to share MonaVie with your family and friends we will guide you from start to finish.
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