The Worst Ab Exercises
By Fitness Atlantic Writer: Brian Cannone

A great lesson for any exerciser is to know how to cheat or how to perform exercises improperly. By having this knowledge, they know when they are doing things wrong and it is much easier to have an understanding of what not to do. We have discussed the ab and back muscles and their primary actions.

We also know how to be most efficient at working these muscles, so let's review some ways to cheat as well as some inefficient or dangerous ab activities.

As with any muscle group, we need to ask ourselves about our goal. For the most part, people want a strong core so that they prevent injury and have a solid base of support for their other exercises. The majority of us do not want bulging abs the way some people want bigger biceps or a tighter tush.

The sets, reps, and number of days we train the abs need to meet these demands. So, our first bad ab exercise is anyone that involves daily use of the abs with high volume and high intensity because this training dose is done for muscle growth.

Next let's examine muscle efficiency. Push ups are a predominant chest exercise, but also works the triceps. If the main goal is to work triceps, push ups alone will not suffice so you need to do triceps specific exercises. The abs need to be worked in a similar focused fashion.

Full sit ups win the nomination for another bad ab exercise. After about 30 degrees (think shoulders a few inches off the ground), the movement of the upper body is mostly done by the hip flexors, so full sit ups are inefficient for abdominal targeting.

Most people use the decline ab bench improperly because they allow too much range of motion and heavily involve the hip flexors. This bench can be used by locking in the feet, laying down completely and then only going up a few inches. Another method is to lock the feet in, keep the upper body tall and then only go down less than half way towards the bench.

The exercise again limits the range of motion but puts more of a focus on the abs. The best way to use the decline ab bench is to lay on it with the head near where the butt usually goes and then grasping the bench overhead. Now the movement will occur from the pelvis as it moves towards the chest with minimal hip flexion and extension. The short range of motion really fires the abs and the body has to work to resist the pull of gravity.

I am always amazed at the get-fit quick schemes, but the machines that electrically stimulate the abs are over the top ridiculous. These machines are used in rehabilitation and post surgery settings. They do make the muscle contract, but it will not make the abs stronger nor will it make the abdominal fat disappear. Research shows that in order to get any benefit, the machine would have to be turned up so much that it would be excruciatingly painful. There is no substitute for exercise and a good nutritional plan.

Lastly, a routine that always involves full support of the body is not contributing to improved ab and back strength and function. It is important to do single leg movements, single arm overhead exercise, and incorporate physio balls into the routine. It is also ok to remove the weight belt and ask the body to maintain stability.

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Granted these must be included at the right time in the training year since limited support and decreased stability does not allow you to lift heavy. When you are in the hypertrophy or strength phase do not do these as your main source of training. This type of training can be done in the "off season", the cutting season, and as a separate part of your workout that is ab focused.

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