Best and Worst Ab Exercises - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

Reply
 
LinkBack Thread Tools Display Modes
post #1 of 13 (permalink) Old 03-01-2007, 08:59 AM Thread Starter
Bantamweight
 
Join Date: Dec 2006
Posts: 577
     
Best and Worst Ab Exercises

Found this article a while back and I thought I'd share it with you all:

Best and Worst Abdominal Exercises

It describes some research done by the Biomechanics Lab of San Diego University to find the most effective ab exercises. They got a bunch of subjects to do 13 different ab exercises and measured the amount of muscle activation while doing them. This allowed them to rank the exercises.

One of the best exercises, they found, is the bicycle (on the ground making a bicycle movement with the legs, arms behind head and lifting the elbow to the opposite knee as the leg reaches the top of the cycle). I started doing this after I read this and I am pretty happy with the result.

It doesn't say here, I think, but what they found is that the best exercises have sideways motion and require stabilization. Some of the traditional exercises, like situps, do very badly partly because a lot of muscles other than the abs are activated. Situps on a stability ball don't activate the abs that much, but they only activate the abs, so they are one of the most efficient.

They do so that they found quite a lot of difference between the subjects, but it is all useful stuff anyway.

Actually the whole site is very interesting.
I.P.Freely is offline  
Sponsored Links
Advertisement
 
post #2 of 13 (permalink) Old 03-09-2007, 08:39 PM
MMA Fanatic
 
Adam196's Avatar
 
Join Date: Feb 2007
Location: Pennsylvania
Posts: 21
 
I find that prone planks & side planks are very effective in strengthening your core. (lie on your stomach prop yourself up with your elbows and toes and hold,same thing for side planks but lay on your side)
Adam196 is offline  
post #3 of 13 (permalink) Old 03-10-2007, 02:44 AM
Bantamweight
 
kishiro's Avatar
 
Join Date: Dec 2006
Location: daly city
Posts: 575
     
Quote:
Originally Posted by I.P.Freely
Found this article a while back and I thought I'd share it with you all:

Best and Worst Abdominal Exercises

It describes some research done by the Biomechanics Lab of San Diego University to find the most effective ab exercises. They got a bunch of subjects to do 13 different ab exercises and measured the amount of muscle activation while doing them. This allowed them to rank the exercises.

One of the best exercises, they found, is the bicycle (on the ground making a bicycle movement with the legs, arms behind head and lifting the elbow to the opposite knee as the leg reaches the top of the cycle). I started doing this after I read this and I am pretty happy with the result.

It doesn't say here, I think, but what they found is that the best exercises have sideways motion and require stabilization. Some of the traditional exercises, like situps, do very badly partly because a lot of muscles other than the abs are activated. Situps on a stability ball don't activate the abs that much, but they only activate the abs, so they are one of the most efficient.

They do so that they found quite a lot of difference between the subjects, but it is all useful stuff anyway.

Actually the whole site is very interesting.
go to the sporting store and buy "the wheel" do it like a crows foot.
get a partner have him stand straight up, you lay back so his feet are now covered by your shoulders, keeping your back flat on the ground lift you legs up to your parteners belt line while keeping your legs locked, have him throw your leg to the ground and your job is to keep the at his belt line. he could throw the in all dirrections.


the worst exercise is to eat before you go to sleep, or you eat too much starch.

"every second your not training, he is..... and he is doing it, just to kick your ass"
kishiro is offline  
post #4 of 13 (permalink) Old 03-23-2007, 03:10 AM
Banned
 
Join Date: Jan 2007
Location: San Jose CA
Posts: 413
 
Any suggestions on what excercise to do for the upper abs? I dont have any gym equipment so just regular stuff i can do on the floor.
Chunkyluv360 is offline  
post #5 of 13 (permalink) Old 03-24-2007, 04:59 PM
Bantamweight
 
kishiro's Avatar
 
Join Date: Dec 2006
Location: daly city
Posts: 575
     
Quote:
Originally Posted by Chunkyluv360
Any suggestions on what excercise to do for the upper abs? I dont have any gym equipment so just regular stuff i can do on the floor.
i do something simular to situps, i put my feet under something heavy enough to hold and do almost a sit up, but i lift with my shoulders first, and hold it

i will also lay flat on my back raising my feet about 6 inches off the ground, and my head too, with my hands on my stomach, and hold

"every second your not training, he is..... and he is doing it, just to kick your ass"
kishiro is offline  
post #6 of 13 (permalink) Old 03-25-2007, 08:25 AM Thread Starter
Bantamweight
 
Join Date: Dec 2006
Posts: 577
     
Quote:
Originally Posted by Adam196
I find that prone planks & side planks are very effective in strengthening your core. (lie on your stomach prop yourself up with your elbows and toes and hold,same thing for side planks but lay on your side)
Yeah, those should definitely do the trick.

These days I try to build core strengthening elements into as many exercises as possible. I like to do asymmetric exercises (i.e. one dumbell instead of a bar) with an unstable base (free weights, movement) when I can. I go for ab exercises that are good for the core, do pressups with my feet on a balance ball, and do a lot of very strenous yoga.

The yoga is very helpful. Most of the time when you do a deep stretch your back bends and twists, which indicates strain on the core muscles. Straightening back out works the core. I'm sure it's something that a lot of people would benefit from- I see people stretching but letting their cores collapse, and that's just passing up a great opporunity to add to the exercise.
I.P.Freely is offline  
post #7 of 13 (permalink) Old 04-24-2007, 12:44 PM
Flyweight
 
Danificent's Avatar
 
Join Date: Apr 2007
Posts: 208
 
play basketball
Danificent is offline  
post #8 of 13 (permalink) Old 08-10-2009, 08:15 AM
MMA Fanatic
 
Join Date: Aug 2009
Posts: 1
 
Thanks for your great information about abs exercise. Many people like to do abs exercise to maintain their body. Your information will be useful to people who like to do abs exercise. One of my friend suggested me http://www.real6packabs.com. In real6packs site, they are telling easy way to abs exercise.

Mike Ethan
The Truth About 6 Pack Abs - 6 pack, abs exercise, fat loss, six pack,6 pack abs, six pack abs, loose belly fat, abs workouts
mike0002 is offline  
post #9 of 13 (permalink) Old 08-10-2009, 10:10 AM
Amatuer
 
Join Date: Jul 2009
Posts: 101
 
Here is a little ab circuit I use with clients just using a medicine ball. http://www.youtube.com/watch?v=7hMDPB1QKdo
rich78uk is offline  
post #10 of 13 (permalink) Old 08-22-2009, 05:54 AM
MMA Fanatic
 
Join Date: Aug 2009
Posts: 1
 
Re: Best and Worst Ab Exercises

Good post. Nice information given. Thanks for giving this wonderful information. It will be very useful to keep body fit and healthy.

The Truth About 6 Pack Abs - 6 pack,abs exercise,fat loss,six pack,6 pack abs,six pack abs loose belly fat,abs workouts
Ethan is offline  
Reply

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in









Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome