The best exercises to train your abs

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It is a harsh myth that the abdominal exercises would be the best way to get a flat and defined abdomen.

In reality the exercises alone do not allow you to burn enough calories to allow a significant reduction in abdominal fat. A fat abdomen, even if supported by a sturdy muscular scaffold, can never be sculpted.

The only advantage that can be obtained from the selective training of these muscles is their toning, which helps to form a real "natural corset". A more toned abdomen, with the same body fat, allows for a slimmer and more toned figure, as well as preventing low back pain, and at the same time improving balance and posture.

However, the aesthetic aspect is influenced by other more important factors than simple toning exercises. First of all, of course, we find genetics because the abdominals are in themselves a very sensitive muscle to what is written in their genetic code. In fact, there are many differences in the population, there are those who have symmetrical abdominals and those who have asymmetrical ones, as there are those who have more or less deep muscular insertions. Genetics also influences hormonal balance, metabolism and the predisposition or otherwise to the accumulation of fat in the abdominal region. Among the factors that can be controlled, in the first place we find nutrition, closely followed by physical activity, lifestyle and posture.

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In-depth description of the exercises: Crunch on the ground Crunch with even bent at 90 ° and feet resting on a rise Crunch with even bent at 90 ° and feet in suspension Reverse crunch at the bar Reverse crunch to the parallels Reverse crunch on inclined bench Reverse crunch on a flat bench Crunch on a flat bench with even bent at 90 ° and feet resting on a rise Crunch on flat bench with also bent at 90 ° and feet in suspension Sit up on a bench Leg lift at the bar Leg lifting to the parallel bars Leg lift on bench Knees lifting to the bar Knees lifting to the parallel bars Knee lift on bench

In 2001, Dr Peter Francis, a member of the American Council of Exercise, studied the effectiveness of 13 different abdominal exercises performed with or without tools. Thanks to his studies, carried out thanks to a technique that allows to study the number of motor fibers recruited and their intensity of contraction (electromyography), it has been possible to draw up a classification of the most efficient exercises. The traditional crunch was chosen as a reference point and was given a 100% theoretical effectiveness.

Among the various types of exercises the absolute best was the one commonly called "bicycle". This exercise proved to be 248% effective. In the starting position of the bicycle the subject is lying on his back with his back well attached to the ground and his hands behind his neck, the exercise begins when the sportsman simulates the pedaling with the lower limbs, bringing the right elbow to the left knee and the left elbow to the right knee.

The study showed that among the various exercises the most effective are those in which the abdominals contract to stabilize the lower part of the body which in turn performs the movement. In second place, in fact, we find the lifting of the legs on the captain's chair (the structure present in many gyms to which one leans back while keeping the body in suspension on the forearms). It is quite logical to think that these results are true because the lower part of the body, in addition to weighing more than the upper one, requires a greater stabilization effort, which is naturally borne by the abdominals.

Abdominals, second part "