The number one best move is a classic for a reason!
as their baseline because the muscle activity they trigger received a score of 100 percent. So if a move caused twice as much activity as the crunch, it received a score of 200.
The most challenging abs exercise for the rectus abdominis proved to be the bicycle, a popular move that resembles riding a bicycle while laying on your back. And the second most challenging was the Captain’s Chair, performed using a piece of gym equipment that requires using your low abs to do knee tucks. When it comes to the obliques, the order was reversed, but these were still the top two, most-challenging moves.
The study was fairly small—it only tested 13 out of the multitude of abs exercises out there, and performed tests on just 30 men and women for one hour each. So it shouldn’t be considered the end all, be all authority on core workouts. But its insights are still valuable. For example, it found that “exercises that require constant abdominal stabilization, as well as body rotation, generated the most muscle activity in the obliques.” The takeaway? Make sure you pick a mix of moves that challenge all of your abs muscles and utilize all three planes of movement—forward and back, side to side, and rotating around your spine. The study’s lead, Peter Francis, Ph.D., recommends sticking to moves in the top third of the list as they’re the most challenging.
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