Captain's Chair Exercise
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.
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.
to do the Captain's Chair Exercise
grip the handles with both hands and place your elbows and forearms
flat against the padded arm rests.
- Start with your legs dangling.
- Slowly and deliberately lift both knees towards
- Slowly return legs to the starting position.
- Remember to breathe during the exercise,
inhaling as you straighten your legs and exhale as you bring your knees
- 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
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
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
Doing 100 abdominal crunches is not the secret to losing belly fat.
Find out here what the secret is to a flat stomach.
Be sure to include aerobics in your weekly workout routine. Aerobics
are the type of exercises that get the blood pumping and oxygen flowing. This will help you burn more calories and fat.
Use this free online tool to find out how many calories you burned
during your workout. Choose from aerobics, strength training or even fun activities.