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Captain's Chair Exercise

Abdominal Crunches

The Captain's Chair Exercise is more than just a crunch as it works all parts of your core muscles.

This one exercise works the rectus abdominis, your obliques and the transverse abdominal muscles.

In addition it will work your hip flexors, back muscles and your arms.

In a study conducted by the Biomechanics Lab at San Diego State University, this exercise was rated in the top 3 abdominal exercises.

It came in second, with the bicycle crunch number one, on it's effectiveness on the rectus abdominus muscles.

It beat out the bicycle crunch, however, for it's effectiveness on the oblique muscles coming in at the number one spot.

This is an intermediate level stomach workout, so it you are not ready yet, wait awhile before trying this one.

Read the results of one study on the best and worst ab exercises to find out how where each exercise ranked in the results of the study.

Exercise #6- Captain's Chair

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 Exercise
  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.
  6. Repeat this for 8 to 15 repetitions.
For this Captains Chair 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 video to watch a demonstration of this ab exercise. 


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the Captains Chair exercise on youtube.



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