When it comes to the worst ab exercises, there are so many that you should absolutely avoid.Ā The sad part is that these worst abdominal exercises are the often the very same moves that you see in popular workout programs and on TV infomercials.
Now, before I reveal the 10 worst ab exercises that waste your time and kill your spine, let me quickly tell you 2 big reasons why you should avoid these 10 āold schoolā exercises.
Reason #1: Forget About Burning Fatā¦Even If You āFeel the Burnā
If your goal is to lose belly fat, isolated ab exercises like crunches and sit-ups are simply too small a movement to elicit any metabolic fat burning effect. Donāt let that āab muscle burnā after doing 100 sit-ups fool you. Youāre doing nothing to burn fat.
Thatās because 8-pack muscles these exercises train ā called the rectus abdominis ā are too small a muscle group to burn any significant calories.
Donāt believe me?
Try this:Ā Iād like you to flex your right biceps muscle (kind of like a bodybuilder showing off ātheir gunsā).
Keep flexingā¦ see that biceps muscle in your upper arm bulgeā¦ feel it harden.
Now let me ask you this:Ā Do you notice your body getting warmer at all?Ā Are you out of breath?Ā Are you sweating?
The answers are likely no, no, and no, right?
And thatās because ā just like sit-ups, small isolated movements do nothing to elevate your metabolism (ie. generate heat) and thusĀ do nothing to burn calories.
You can spot strengthen butĀ You cannot spot reduce!
Hereās some more proof if you need it:
A study in the Journal of Strength and Conditioning Research followed two groups of men and women to see the impact of traditional ab exercises on losing belly fat.
The first group did 7 different ab exercises ā 2 sets of 10 reps for each one ā five times per week, for six weeks solid.Ā The second group was the control group.Ā They didnāt do any ab exercises. Both groups followed the same diet.
After six weeks, the people in the first group were great at doing crunches yet, they werenāt any closer to having flat, toned abs than the control group, even though they did all those ab exercises.
So, if youāre doing small isolated ab exercises like crunches and sit-ups with the hopeĀ of burning fat, then thatās like running east hoping to see a sunset ā itās just not going to happen!
Reason #2: The Worst Ab Exercises Ruin Your Back, Hips, and Posture
Many people still do these āold schoolā ab exercisesĀ because they think that these exercises are going to give them strong, defined abs.
As weāve seen above, the worst ab exercises may make you feel like youāre accomplishing something, but youāre really not.
First, if you have excess fat covering your ab muscles, youāll never see them anyways.
Secondly, sit-ups and similar ab exercises are heavily reliant on whatās called āhip flexionā, which poses a big pulling force on your lumbar spine (ie. lower back).
Basically, as these hip flexor muscles activate, they pull your torso and hips closer together, pull your spine, and wedge your intervertebral discs together, which is over time could lead to a herniation.
When you do a sit-up or even leg lifts, your abs are not the primary mover of that exercise.
Studies involving electromyography testing ā which looks at muscle activation patterns ā shows that the hip flexors, not your abs, are doing most of the work.
Whatās worse,Ā because the hip flexors attach at your lumbar vertebrae they pull forcefully on that sensitive area.
As if thatās not bad enough, when you continue doing sit-ups you do nothing more than strengthen that 8-pack muscle I mentioned earlier. What do you think will happen if thatās all you do?
Let me put it this way: what would happen if you only trained oneĀ leg?
You would create significant muscular imbalances wouldnāt you? Thatās exactly whatās happening when most of your core workouts are centered around sit-ups, some of the very worst ab exercises!
In time, these muscular imbalances lead to postural problems, which can make you look like the hunchback of Notre Dame and create a host of impingement-related pain issues in your neck, shoulders, and lower back.
If youāve been doing sit-ups and crunches for months or even years because you thought thatās what you were supposed to do to lose belly fat and get toned abs, donāt feel too bad.
Itās really not your fault.
[Related Article:Ā The 14 Best Ab Exercises for a Rock Solid Core]
Youāve simply been misled by countless magazines, TV infomercials, and other sources of information that simply donāt fully understand how the body works.
Now itās time for the TRUTH ā thatās why youāre here after all, right?
Ok, now that you know that worstĀ ab exercisesāhowever popular they may beādo not burn belly fat and that hip flexion, twisting, and bending movements pose greater stress on your spine, letās look atā¦
The 10 WORST Ab Exercises (Avoid These)
1. Sit-ups
Ahā¦ the classic ab exercise that started it all. And still to this day is heralded as the exercise for ab training. Yes, it strengthens your abs ā but only ONE muscle group ā your rectus abdominis (that 8-pack muscle).
Do enough of them and youāre sure to create muscular imbalances and create a hunched-forward posture. Funny thing is this exercise tends to tire the muscles on the front of your neck more than your abs.
Make no mistake, this is one of the very worst ab exercises, if not the worst ab exercise of all.
2. Supine LegĀ Raises
These are essentially āreverse sit-upsā. Same motion but with the legs moving, instead of your torso. Again, this is all hip flexors, with your abs playing a secondary role.
3. Hanging Leg Lifts
Unless youāre a gymnast preparing for a routine on the horizontal bars, then thereās no need to even attempt this exercise. Donāt worry about showing off in the gym ā itās really not worth it.
The fact that youāre hanging and working that much harder against gravity to raise your legs (yet, another hip flexor-drive movement) creates a hugeĀ pull across your hips and your lumbar spine.
4. Incline Sit-Ups
This is the ultimate exercise for potentially ripping your hip flexors from your their attachment points on your upper leg.
Again, do this exercise and your hip flexors will be much more sore than your abs. Doesnāt that tell you anything?
The steeper the incline, the more you work against gravity and the greater the load imposed on your lower back.
If someoneās holding a gun to your head to do this exercise, at least just do it where only your shoulder blades come off the bench ā no higher please.
And please NO WEIGHTS (especially when held so far away from the fulcrum point of the rotation, which puts even more stress on your low back) like this maniacā¦
5. Side Bends
This has got to be the most ridiculous āabā exercise of all time. Why do so many people rely on it? Ā Because they think theyāre actually burning away their ālove handlesā!
NEWS FLASH: Your love handles will only disappear once you lose body fat.
Theyāre not there due to a deficiency of side bends. And remember, you cannot spot reduce, only spot strengthen. But what is this exercise even strengthening? How about nothing!
What it does do is create a crushing/wedging force on the lateral side of your vertebrae, kind of like stepping on the side of a jelly donut. Hopefully, your intervertebral discs donāt come flying out.
6. The Ab Roller
I have a confession to makeā¦
In my late teens, my mom bought this off an infomercial and I relied on it like a baby does a blankie. I would do at least 30 minutes of ab roller crunches every day.
Funny thing is that I was able to do those 30 minutes, almost non-stop. Doesnāt that tell you something?
Hereās a hint: It doesnāt do anything, especially when you pull yourself forward using your arms, not your abs (I mean your hip flexors).
7. V-Sits
Iāll be honest, as a former professional goalie in soccer, I did more than my fair share of this ab exercise.
Not sure why my coaches thought this was a good exercise or that it had anything to do with being a better goalie. This is easily one of the most intense exercises on your HIPS ā not your abs ā which again leaves your hip flexors feeling tighter, while pulling on your lower back.
8. Russian Twists
I would think that the Russians are a little smarter than to invent this exercise.
After all, they are one of the leaders in physical training that actually works (and backed by years of science and rigorous testing behind closed doors).
Your lumbar spine is NOT anatomically meant to rotate, which means more āgrindingā on your lumbar vertebrae, which over time can wear down your facet joints and increase your risk of back pain.
One of the goals of the core is to RESIST rotation, not create it.
9. Twisting Ab Machine
Yet another commonly used ab exercise, especially in big box gyms that are littered with useless ab machines.
This one, like the Russian Twists, is deadly because of the unnatural twisting it forces your torso to create at the lumbar spine, which again is a naturally stable area that is not anatomically meant to twist.
10. Bicycles
I donāt know who weāve got to thank for this old school exerciseā¦maybe Rocky or some other boxer from the 80ās.
Sure the twisting action involves your obliques slightly but that pales in comparison to the heavy activation of your hip flexors, which pulls on your low back. Plus, it just makes your hips feel tight.
So there you have itā¦
The 10 worst ab exercises you should absolutely avoid ā if you care about your back and posture. And if you actually want to create the best abs ever, instead of endless frustration with lacklustre results.
Remember, you can spot strengthen but you cannot spot reduce. None of theseĀ 10 exercises will burn belly fat and theyāll do little good for your core either.
What You Should Do Instead
If you want noticeable results then you have to train smarter.
Thankfully, Iām here to help you do just that.
To get you started Iāve prepared an in-depth report called the Flat Stomach Secret which will walk you through 7 uncommon ab training techniques to lose stomach and get toned abs.
You can download it here for FREE. If youāve enjoyed this post and know anyone whoās currently doing these ridiculous ab exercises, then please share this post with them. Youāll be a hero to them for showing them the light.