The phrase “Best exercise” is very subjective because it always begs the question “Best for who?”
In this post we are not going to explore whats best for each individual. We are going explore the best abs moves based on muscle activation (EMG research). That said, regardless of who you are and what you’re training for – The practical applications you’ll gain form this post can help you improve abs strength and make your abs training more time efficient and effective!
The Research on the BEST ABS Exercises
In this 2010 research study titled “Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises“, the researchers found:
“The swiss ball roll-out and swiss ball pike were the most effective exercises in activating upper and lower rectus abdominis, external and internal obliques, and latissimus dorsi muscles, while minimizing lumbar paraspinals and rectus femoris activity.”
J Orthop Sports Phys Ther 2010;40(5):265-276, Epub 22 April 2010. doi:10.2519/jospt.2010.3073
The Swiss Ball Pike + Roll Out Combo!
We’ve taken both the Swiss ball pike and roll out exercise and combined them to make one ultimate abs builder exercise. I owe my friend, and IDEA 2010 Personal Trainer of the Year: Jonathan Ross for showing me this move!
Watch the video below and discover how to perform the Swiss Ball Pike/ Roll Out exercise!
There are lots of great abs exercises! And, your workout should certainly not be limited to just one exercise. But, if you’re looking for some scientifically proven effective abs exercises – The Swiss Ball Pike and Roll out are awesome training options.
If you’re looking to maximize your time even further – The Swiss Ball Pike/ Roll out combo will get you big results in a little time!