The Best Ab Exercises Backed By Science
- jonathan hazell
- Apr 4
- 5 min read
Updated: Apr 7
Rectus Abdominus and Oblique Anatomy Overview
For simplicity, I divide the Rectus Abdominis (hereafter referred to as the abs) into upper and lower Abs. In addition, when discussing the Abdominal Obliques, I will combine both the internal and external obliques, referring to them collectively as the Obliques.
EMG Analysis Technique
An electromyography (EMG) machine is a diagnostic tool used to evaluate the function of muscles and the nerve cells that control them. It measures the electrical activity of the muscles at rest and during contraction.
The process typically involves placing small electrodes on the skin over the studied muscle or inserting a needle electrode directly into the muscle. The EMG machine records the electrical signals generated by the muscles and displays them as waveforms on a monitor. This information is crucial for diagnosing nerve disorders, muscle diseases, and injuries. It helps healthcare professionals assess how well the muscles and nerves are functioning and can guide treatment decisions. The research below was conducted using this science-backed approach with EMG machines.
What is Maximum Voluntary Contraction
Maximum Voluntary Contraction (MVC) refers to the maximum force that a muscle or muscle group can produce voluntarily. It is typically assessed during strength testing, where the individual exerts maximum effort to contract the muscle. MVC is important in evaluating muscle function as it provides a benchmark for muscle strength and can be used to identify deficits or improvements in muscle performance resulting from training, rehabilitation, or other interventions.
In research and clinical settings, MVC is often measured using electromyography (EMG) to capture the electrical activity of the muscles during the contraction. By comparing the electrical signals and the resulting force produced, researchers can gain insights into the efficiency and health of the neuromuscular system. MVC is crucial in various applications, including sports science, rehabilitation, and muscle physiology.
What is Mean and Peak Activation
Researchers typically use mean MVC for their data. I used to think that mean activation was more critical as it measured the average activation throughout the entire repetition. However, muscles are not always active throughout an exercise's entire range of motion, especially during compound lifts.
For example, one muscle might be very active down low in the stretched position, while another becomes more active up top in the contracted position of the same exercise.
For this reason, I believe that peak MVC is a more important figure. Peak activation measures the highest point of activation during a repetition.
Still, I believe that mean activation might be more critical for bodybuilding purposes as it provides constant tension, occlusion, and “the pump.” In contrast, peak activation may be more critical for sport-specific purposes, as it enables maximum tension at a particular moment for optimal force production.
Study 1
To test the effectiveness of 15 popular ab exercises and devices compared to the traditional crunch, EMG (electromyography) was used to measure muscle activation.
The study selected 16 subjects to participate, comprising six men and eight women. The study used EMG data to determine the optimal exercises for the Abdominis Rectus and oblique muscles. The study compared a list of popular abdominal exercises with the traditional crunch exercise to determine if any are more effective than the Traditional Crunch exercise. Researchers determined that none of the exercises elicited greater muscle activation than the traditional crunch.
The Ab Wheel, Ab Circle Pro, side plank and front plank all had significantly lower muscle activation than the Traditional crunch for the upper rectus abdominus (upper abs). For the lower rectus abdominus (lower abs), the Ab Circle Pro, side plank and front plank all had significantly lower muscle activation than the traditional crunch.
For the External Obliques, six abdominal exercises were identified that had significantly higher muscle activation than the traditional crunch: the decline bench curl-up, Ab Lounge, Ab Wheel, captain’s chair crunch, Ab Straps, and the Ab Coaster. However, the most optimal oblique exercise is the Ab Wheel.
Studies Top Three Ab Exercises
Overall: Traditional Crunches
Upper Abs: Decline Bench Curl-up
Lower Abs: Decline Bench Curl-up
External Obliques: Ab Wheel
Summary
The study found that the Traditional Crunch is by far the most effective for Abs. No exercise or machine tested produced higher rectus abdominis activation than the basic crunch. Devices like the Ab Wheel, Ab Circle Pro, and planks showed significantly lower activation in the upper and lower abs. This means these exercises should not be used to target the lower abs.
The study found that Exercises like the captain’s chair, Ab Lounge, decline bench curl-up, and Ab Coaster activated the external obliques more than the crunch. Twisting motions and instability increase oblique activation.
Study Link: https://acewebcontent.azureedge.net/certifiednews/images/article/pdfs/ACE%20AbsStudy.pdf
Study Two
This article study sought to break down the most effective exercises for training the abdominal and core muscles using EMG (electromyography) data from a 2000 study by Boeckh-Behrens & Buskies. The study used ten male resistance-trained participants with a mean age of 22 years old. Based on electromyographic (EMG) data from a study by Boeckh-Behrens and Buskies (2000), the article identifies top exercises for core development:
Rectus Abdominis (Abs)
Weighted Crunches
Crunches on a Swiss Ball
Hanging Leg Raises
Obliques
Rotational Crunches
Twisting Hanging Leg Raises
Side Bridges
Study Three
The American Council on Exercise (ACE) conducted a study to evaluate the effectiveness of 13 common abdominal exercises, including traditional crunches, modified crunches, bodyweight exercises, and exercises using home and gym equipment. The study aimed to determine which exercises most effectively engage the rectus abdominis and oblique muscles. The goal of the study was to determine which of 13 popular ab exercises most effectively activate the rectus abdominis and oblique muscles using EMG analysis. The studies' EMG results found the following exercises to be the optimal choices for an effective abdominal workout for maximal rectus abdominis and obliques activation:
Bicycle Crunches - The highest activation of both the rectus abdominis and the obliques.
Captain's Chair - Ideal for engaging obliques and the entire core.
Crunches on the Exercise Ball - The best for the upper abs
Other recommendations are:
Ab Roller: Comparable in effectiveness to traditional crunches
AB Rocker: Up to 80% less effective than traditional crunches
Summary
The study concluded that exercises requiring constant abdominal stabilization and body rotation, such as the bicycle maneuver and the captain's chair, are most effective in engaging the abdominal muscles. It also emphasized that expensive equipment is not necessary for strengthening the abs; traditional exercises can be equally, if not more, effective.
Study Four
Jeremy Ethier outlines a science-based ab workout that focuses on building a defined six-pack by targeting all core areas.
Reverse Crunches – Targets the lower abs.
High to Low Cable Woodchoppers – Works the obliques.
Weighted Stability Ball Crunches – Build's the upper abs.
Serratus Jabs – Engages the serratus anterior for that shredded side definition.
Summary
Based on the results of all four studies and my 22 years of experience in resistance training and working with thousands of clients, I suggest Routine A, which includes the optimal exercises for the Obliques and Rectus Abdominis. However, Routine B can be rotated with Routine A to ensure workouts don't get routine and boring.
Routine A (Most optimal for Ab/Oblique activation)
Upper Abs: Weighted Crunches on the Swiss Stability Ball - 4-5 sets of 10-20 repetitions
Lower Abs: Decline Bench-Curl up Reverse Crunches - 4-5 sets of 10-20 repetitions
Obliques: High to Low Cable Woodchoppers - 4-5 sets of 10-20 repetitions
Routine B
Upper Abs: Bicycle Crunches - 4-5 sets of 10-20 repetitions
Lower Abs: Captain Chair or Hanging Strap Crunches - 4-5 sets of 10-20 repetitions
Obliques: Side Bridges - 4-5 sets of 10-20 repetitions
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