Forget Sit-Ups: The Best Abs Exercise Revealed

Forget sit-ups—fitness pros rate 22 ab exercises, and this is the greatest no-equipment workout to create stronger abs.

There are several effective ab workouts out there, and doing any type of training is a helpful thing as long as it doesn’t put you at risk of damage. However, some routines are superior to others, and if you’re seeking the most effective exercise to improve your abs in particular, the hollow body crunch provides special advantages.

That’s the view of the Calisthenic Movement’s team of fitness coaches, a group of calisthenics professionals who graded 22 common ab exercises into five categories, ranging from D (worst) to S (best). The hollow body crunch alone got an S grade, owing to its efficiency in targeting both the upper and lower abs.

Why was the sit-up ranked lowest?

On the other hand, the sit-up was ranked lowest, along with exercises like the front lever, planche, and bird dog. The rating is based on several factors, including how effectively the exercise engages your abs and how easy it is to perform. Exercises that rely on strength in other muscles, such as your arms or legs, received a lower rating, as did exercises that require a lot of flexibility.

The 22 Abs Exercise Ratings:

Here are the full ratings for all 22 exercises. Most of these exercises only require a high-quality yoga mat. Calisthenic Movement trainers explained that you can train your abs using compound exercises rather than relying solely on isolation exercises.

The most popular ab exercises on the list, such as the plank, the Russian twist, and the deadlift, received a B rating, while exercises like the reverse crunch and the side plank received an A rating. Exercises with the lowest ratings required a lot of strength in other muscles, such as the human flag, or a lot of flexibility, such as the V-sit-up.

On the off chance that you are seeking an efficient abdominal exercise, the Hollow Body Crunch is the ideal option for you. The activity does not call for any additional apparatus, and you are free to carry it out wherever you feel most at ease. However, in order to get the maximum results, you need to include exercises that target your sides, like the side plank, into your training routine.

A Guide to Adapting the Exercise to Fit Individuals of Varying Fitness Levels

It is possible to adjust the workout to suit your current level of fitness. One way to make the workout more challenging is to stretch your legs and arms, while another way is to bend your knees toward your chest. Both of these options are available to you. The exercise is an advanced variant of the Hollow Body Hold, which entails maintaining an extended posture for a certain amount of time without moving from that position.

Should you avoid sit-ups?

Although sit-ups are one of the most popular abdominal exercises, they came in at the bottom of this category. According to the Calisthenic Movement team, these exercises focus more on the hip flexors than the abs and can cause back pain due to the pressure on the lower spine.

If you want to include sit-ups in your routine, make sure you do them correctly. Focus on engaging your abs throughout the movement and avoid rushing. The goal is to increase the amount of time your abs are under tension, not just to perform a high number of reps.

Bottom Line

The Hollow Body Crunch is the perfect choice if you’re looking for an effective ab workout. It doesn’t require any extra equipment, and you can do it anywhere you’re comfortable. But to balance out your workout, add exercises that target your sides, like the side plank, for the best results.