To get great abs, you need a healthy diet and some cardio, as well as strengthening exercises. Which exercises are most effective in tightening and toning your abs? The Biometrics Lab at San Francisco State University did a study comparing 13 various abdominal exercises, ranging from the basic crunch to exercises using specialized at home and gym equipment. The study measured muscle stimulation with EMG.

The top two exercises for both the rectus (long flat muscle running down the front of the abs) and obliques (flat muscles running down the sides of the abs) were:

1. Bicycle Maneuver: Lying flat on back with hands at the sides of head, bring opposite elbow to knee at 45 degree angle, alternating sides in a bicycle pedal motion, breathing evenly.
2. Captains Chair: On gym equipment, starting with legs dangling and slowly bringing knees toward the chest. Return to starting position keeping movement controlled.

In third place were crunches on an exercise ball for rectus, and the reverse crunch for the obliques. For best results, choose 3-5 different ab exercises, with a day of rest in between workouts. Gradually work up to three sets of 20 repetitions each, and as always, check with your doctor first. Choose what works for you, and try to vary your routine.

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