It's the million dollar question for fitness fanatics: what is the best abdominal exercise? In 2001, the American Council on Exercise (ACE) sponsored a study to try to answer that question, ranking 13 abdominal exercises by muscle activation. While bike crunches took first place, an outlier, the captain's chair, took second place.
Why should we focus on the second exercise? Even though bicycle crunches produce the most muscle activity in the rectus abdominis (the six-pack part of the abs), the captain's chair (the piece of gym equipment that looks a bit like an armchair missing the seat) was the best option for strengthening the obliques (the muscles along the sides of your torso) and involves more than just muscle activity.
The best abdominal exercises combine two types of movements: flexion/extension and rotation, as well as a focus on mobility and stability. Flexion/extension and rotation cover all movements of the spine, while stability and mobility cover the two types of actions capable of any part of the body.
The problem with crunches
Aside from not being a very functional exercise (when do you do such a repetitive movement in your everyday life?), the biggest problem with crunches is that they're not for everyone. This is especially true for people who suffer from previous injuries or chronic lower back or neck pain, as incorrect form can only exacerbate your symptoms.
If someone has pain, tingling, or numbness that travels down the arms or legs and is made worse by flexion of the spine, they should refrain from contracting until those symptoms resolve. Sit-ups and squats have not been found to directly cause back pain, and if they do, the pain is likely due to muscles, joints, and nervous systems not being adequately prepared to handle pain during movement.
Technique to do sit-ups in the captain's chair
It is very likely that you have used a captain's chair in the gym. Or maybe you walked past it and didn't know what it was for. Basically, it's a high chair with no seat. But as comfortable as it sounds, the leg raises on it are uphill. It is an easy and affordable exercise at any level of fitness, and there are several exercises with the captain's chair.
To perform a good abdominal technique it is necessary to follow the following steps:
- Place the captain's chair at a suitable height to be able to get on it without making a big jump. Your shoulders should be away from your ears and your forearms should be firmly supported.
- Grasp the handles firmly, resting your forearms on the pads, and place your back against the padded support.
- Let your legs hang toward the floor and squeeze your abdomen while keeping your upper body straight.
Benefits of this exercise
The captain's chair is essential for working your abs , obviously. But it really focuses primarily on the rectus abdominis, or abdominal muscles, while also engaging the hip flexors and external obliques. It's also an isolation exercise, so it allows you to concentrate on developing that great core.
This makes it an excellent tool to build and strengthen your core; a vital component in improving overall fitness.
Because of the captain's chair position, movement is much easier on your body, especially for those with back or neck pain. A big part of this is the upright posture we adopt, as it's similar to how our bodies are naturally aligned in everyday life.
Furthermore, it's a better exercise for the stubborn lower abs. While anatomically there's no distinction between upper and lower abs, functionally there is, as we can preferentially contract one upper or one lower section more forcefully than the other. The lower abs are often weaker for many people, so the captain's chair can provide an opportunity to address this common area of weakness.
Are there risks in the captain's chair? Common mistakes
The downside of this exercise is that it can only be done in the gym. However, a series of leg raises, scissor crunches, or toe touches, with feet off the ground throughout the exercise, can provide similar results. Even so, these movements can exacerbate any back or neck pain, so having this chair will provide some benefit in this case.
Also, you may find that your exercises don't work as expected. There are some common mistakes to avoid during this activity, such as:
- Don't use the boost. This is the most common mistake and the one that directly interferes with the objective of the exercise. The temptation when swinging is to use momentum to lift your legs. Avoid this and squeeze your core to make sure you're lifting with your abs and not your legs.
- tighten the abdomen before lifting your legs. This will not only protect you from injury, but also help you get the most out of the exercise.
- don't arch your back. When faced with the pressure of raising your legs, it can be natural to arch your back against the chair. Avoid doing this to actively engage your core.
- Don't let your back sink. This is another common reaction that consists of leaving you hanging and favoring the back to sink. Do not do it. Make sure your back remains tight to reap the full benefits of the exercise.
- Remember to breathe. The temptation is to hold your breath as you raise your legs so that you can focus on engaging your abdomen. In fact, this will make the exercise more difficult. As with any exercise, your muscles need oxygen to function, so monitor your breathing at the same time as your lifts.