Abdominal Exercises Fitness Videos

These abdominal exercises are of the top 3 ab workouts according to one study.

Of the 14 common stomach workouts reviewed, these 3 came out on top for effectiveness to the ab muscles.

These top 3 work the rectus abdominal and oblique muscles. They are the perfect addition to your strength training workout.

So grab your mat, your exercise ball and head to the gym to try these great stomach flattening workouts.


Top Three Ab Exercises List

To see these free fitness videos, scroll down the page to see all three or click on the link below to go directly to that exercise.

• Bicycle Crunch
  
• Captain's Chair
  
• Exercise Ball Crunch

#1 Abdominal Exercise - Bicycle Crunch

This exercise was rated as the best abdominal exercise by a recent study.  Be sure to read “The Best Ab Exercises and the Worst” to find out how other abs exercises rated.

The bicycle crunch works not only your rectus abdominus, but also the oblique muscles and your transverse abdominal muscle.  It is one of the most effective abs exercises.

How to do the Bicycle Crunch

1. Lying flat on the floor, make sure your lower back is pressed to the floor and is not arched
   
   
2. Place your hands loosely behind or beside your head
   
   
3. Raise your left leg and bend your knee at a 45 degree angle
   
   
4. Lift your other leg, keeping the knee straight
   
   
5. Lift your torso up, touching your right elbow to your left bent knee
   
   
6. In a bicycle motion with your legs, alternate your left elbow to your right knee.  Keep repeating this motion
   
   
7. Remember to breathe evenly throughout the abs exercise
   

Click on the video below for a demonstration of the bicycle crunch.




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#2 Abdominal Exercise - Captain's Chair

The Captain’s Chair was rated number 2 in the study for effectiveness on the rectus abdominus and was number 1 for effectiveness on the oblique muscles.

To do this stomach exercise, it does require access to a vertical knee raise machine.  Most gyms carry this piece of exercise equipment.

How to do the Captain’s Chair

1. Firmly grip the handles with both hands and place your elbows and forearms flat against the padded arm rests.
   
   
2. Start with your legs dangling.
   
   
3. Slowly and deliberately lift both knees towards your chest.
   
   
4. Slowly return legs to the starting position.
   
   
5. Remember to breathe during the exercise, inhaling as you straighten your legs and exhale as you bring your knees up.

For this exercise, it is primarily the hip flexors that are the primary movers, but your abdominals are still contracting during the abs exercises. 

As a slight variation to this exercise, when bringing your knees up, bring them up at a slight angle, twisting slightly at the trunk.


Click on the exercise video below to see a demonstration of this abdominal exercise.



While this one does require specific equipment, many abs exercises only require a mat and/or a ball. These two inexpensive pieces of exercise equipment is well worth the investment to help flatten your stomach.

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#3 Abdominal Exercise - Exercise Ball Crunch

The exercise Ball Crunch came in as the third most effective abdominal exercises.  To do this one, you will need to use a large exercise ball which can be purchased for about $20 to $50 dollars.  I love my exercise ball and it is good for many different workouts for all parts of the body.


How to do the Exercise Ball Crunch

1. Sit on the exercise ball with your feet flat to the floor.
   
   
2. Letting the ball roll back slowly, lie back until your torso and thighs are even with the floor.
   
   
3. Place your hands beside or behind your head loosely.
   
   
4. Raise your torso to about 45 degrees, pushing your naval to your back and contracting your muscles.
   
   
5. Repeat this move and remember to breathe, exhaling as you rise up and inhaling as you come down.

Note:  Alter this abs exercises by brining your feet closer together.  This will work more of the oblique muscles.

Click on the video below to see a demonstration of this ab exercise on the stability ball.



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See the results of the study to see all of the best abdominal exercises.

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Oblique Exercises

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