Best Ab Exercises by Activation

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Inside the Muscles: Best Ab Exercises

(/training/inside-the-muscles-best-abexercises)
by Bret Contreras (/all-articles/authors/bret-contreras) | 05/17/10
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Tags: Abs (/all-articles/tags/ab-training)

Every guy has his own theory about which exercises are the best
and which exercises suck. Whether we're analyzing the
biomechanics of an exercise (not very likely), "feeling the burn"
(more likely), or simply doing a ton of sets and seeing how sore we
get over the next few days (ding, ding, ding, we have a winner!), we
all think we know the best movements to grow our muscles.
2/2/2016 8:52 PM
3 of 23
But do we really?
Bret Contreras wants to take you inside your muscleswithout the
freak accident that usually precedes such gross anatomy lessons
using EMG, a tool that measures how much muscle activity is
going on with every movement you do.
After testing a boatload of dierent ab and lower back exercises,

he's here to reveal the best of the best.
Nate Green
Editor's Note: If you haven't yet read Inside the Muscles: Best
Shoulders and Trap Exercises (https://www.t-nation.com/training

/inside-the-muscles-best-shoulders-and-trap-exercises) you may
want to give it a quick look as it'll clear up any questions you may
have regarding electromyography (EMG) and the experiments. You
might also want to read Inside the Muscles: Best Chest and Triceps
Exercises (https://www.t-nation.com/training/inside-the-musclesbest-chest-and-triceps-exercises), Inside the Muscles: Best Back
and Biceps Exercises (https://www.t-nation.com/training/insidethe-muscles-best-back-and-biceps-exercises), and Inside the
Muscles: Best Leg, Glute, and Calf Exercises (https://www.t-
nation.com/training/inside-the-muscles-best-leg-glute-and-calf-
2/2/2016 8:52 PM
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exercises) as well.
First, I apologize if I left out one of your favorite exercises. Don't
take it personally. I performed these experiments in my garage, and
while I have one of the baddest garage gyms in Arizona, I don't have
a lot of machines. Furthermore, there are probably 200 dierent ab
exercises and variations that I'd need to test in order to please
everyone, which wouldn't be feasible for a single experiment. Plus,

I've had my ll of "crippled abs" and never want to go there again!
I regret to inform you that I could only test four muscles at a time
due to the fact that the instrument I used to measure EMG activity
only has 4-channels. I'm also sorry I couldn't test more individuals.
These experiments are very labor-intensive; in order to measure
every exercise on every muscle part using a variety of subjects
would be a project of colossal proportions. Just remember this:
people are dierent, but not that dierent. What's true for me is
probably true for you.
Finally, I'm not going to make any judgments regarding the safety
of any exercise. I realize that certain exercises pose greater risks to

the joints than others, but every guy has the right to train however
the hell he chooses. As lifters, we can choose to assume a lot of risk
2/2/2016 8:52 PM
5 of 23
or little risk since we're the owners of our bodies.

Oh, one more thing: good form, a natural tempo, and a full range of
motion were always used in these experiments.
Now that the pre-ight safety announcement list of warnings is
over, let's get to it. Are you ready to get ripped-up abs and a strong
lower back?
What You've Been Waiting For! The Exercises

Since this is a bodybuilding experiment, I used weight that was light
enough to allow me to perform at least ve repetitions. The mean
number is on top and the peak number is on bottom. (If you don't
know what I'm talking about, please read What Are Mean and Peak
Activation? (https://www.t-nation.com/training/inside-the-musclesbest-shoulders-and-trap-exercises)
Exercise
Front Plank
Lower
Rectus
Abdominis
22.4
33.5
Internal s
31.2
42.6
External
Lumbar
21.7
2.8
Oblique
26.7
Erector
5.8
2/2/2016 8:52 PM
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RKC Plank
35 lb Plate Squat
Bodysaw
Side Plank
Ab Wheel from Knees
Ab Wheel from Feet
Lying Leg Throw
100 lb Suitcase Carry
Band Pallof Press
120 lb Pallof Press
88.0
76.2
71.0
2.9
7.8
21.0
7.0
65.5
115.0
19.8
92.2
188.0
33.1
48.8
103.0
145.0
103.0
191.0
64.9
116.0
13.2
31.2
6.8
11.5
9.9
15.0
99.5
67.9
105.0
208.0
52.4
77.6
112.0
184.0
114.0
220.0
69.8
150.0
21.4
33.2
16.8
27.1
9.2
15.7
104.0
21.1
71.9
143.0
57.6
73.8
63.4
97.2
90.0
130.0
57.3
98.7
46.7
85.5
29.6
44.3
25.0
34.8
5.4
137.7
4.4
15.0
18.8
29.2
4.9
10.6
4.7
9.8
5.6
10.2
65.6
107.0
22.5
32.5
10.9
29.3
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90 lb Landmine
BW Tight Rotation
10 lb Tight Rotation
10 lb Overhead Tornado
Twirl
120 lb Half-Kneeling Cable

Chop
100 lb Half-Kneeling Cable

Lift
10 lb Tornado Ball Slam

50 lb Turkish Get Up
BW Straight Leg Sit Up
BW Hanging Leg Raise
7.7
101.0
18.1
99.0
15.1
75.4
35.8
49.6
12.5
18.6
13.5
17.3
12.9
25.8
27.2
68.2
6.0
8.8
13.0
18.0
31.0
133.0
78.2
122.0
124.0
300.0
154.0
133.0
64.2
135.0
58.0
104.0
60.4
155.0
83.4
144.0
89.4
187.0
37.9
138.0
28.2
45.7
30.2
92.8
26.3
63.6
27.7
35.8
29.7
52.0
21.2
39.6
16.2
36.7
28.7
53.1
38.5
191.0
57.7
89.6
76.3
163.0
168.0
66.0
72.4
130.0
85.4
160.0
17.7
54.7
103.0
248.0
77.8
189.0
40.7
139.0
1.7
3.1
4.2
6.9
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100 lb Crunch
50 lb Swiss Ball Crunch
100 lb Side Bend
BW Dragon Flag
200 lb Farmer's Walk
Overhand Sledgehammer
Swing
Rotational Sledgehammer
Swing
BW Hand Walk Out

275 lb Parallel Squat
225 lb Front Squat
55.3
28.8
40.7
9.5
102.0
22.8
47.1
4.0
83.2
231.0
35.1
80.1
56.1
102.0
13.2
34.0
34.8
71.6
12.2
46.8
47.2
79.1
25.0
103.0
14.4
59.7
45.2
55.6
15.6
33.2
27.8
59.0
8.9
19.5
20.3
41.6
17.7
60.2
17.3
40.1
8.2
16.0
16.6
33.1
80.5
95.8
69.9
108.0
28.7
71.4
5.9
15.6
43.2
77.7
14.7
29.6
44.8
86.1
8.4
17.2
7.2
16.1
23.0
11.0
41.0
60.8
7.3
46.7
24.8
41.2
27.7
64.3
28.7
52.1
7.1
27.3
75.5
109.0
69.3
140.0
2/2/2016 8:52 PM
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225 lb Good Morning

275 lb Zercher Squat
405 lb Deadlift
405 lb Hip Thrust
60 lb Lumbar Extension
10 lb Weighted Bird Dog
100 lb 45 Degree Hyper
100 lb Back Extension
185 lb Bulgarian Squat
90 lb Pendulum Quadruped
Hip Extension
14.0
4.8
5.6
46.4
15.7
18.2
11.7
62.9
58.5
44.5
31.0
97.3
23.6
64.4
16.0
38.9
11.2
22.0
25.7
81.5
28.4
84.3
27.7
74.8
29.2
119.0
9.7
36.7
13.1
32.3
10.7
56.4
7.4
16.7
4.0
6.8
9.9
41.9
18.8
49.9
6.2
8.8
5.0
6.9
12.5
25.8
12.4
28.6
14.2
31.9
23.1
33.9
14.6
25.4
3.8
10.8
5.7
10.4
8.3
17.5
9.1
15.2
94.6
82.0
52.5
73.9
42.5
122.0
81.4
172.0
52.4
112.0
60.0
132.0
63.7
139.0
60.2
107.0
56.9
112.0
2/2/2016 8:52 PM
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BW Chin Up
90 lb Chin Up
135 lb Barbell Curl
100 lb Cable Tricep
Extension
100 lb Pullover
BW Push Up
275 lb Bench Press (with
arch)
45 lb Barbell Push Sit Up

180 lb Reverse Hyper
BW Reverse Hyper
249.0
40.4
32.3
14.1
162.0
51.1
42.1
14.2
461.0
301.0
18.5
92.7
70.2
148.0
34.6
70.5
7.1
20.3
2.9
4.7
19.4
36.9
3.5
11.1
2.5
32.4
60.7
73.6
19.1
36.2
32.5
62.8
28.9
51.5
8.9
13.8
9.1
25.0
18.5
48.4
9.4
38.2
4.1
16.2
61.7
65.1
10.0
18.4
34.1
71.7
31.4
102.0
16.4
24.2
8.0
18.8
63.6
121.0
6.5
11.5
10.6
14.9
36.9
29.8
71.4
111.0
8.3
13.6
19.0
75.2
3.4
10.9
50.3
93.5
7.2
10.5
98.6
141.0
78.8
159.0
2/2/2016 8:52 PM
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270 lb Reverse Hyper
7.2
27.5
13.9
53.6
13.0
33.2
95.2
150.0
The Winners
Based on this experiment, here are the top three exercises in terms
of mean and peak activity for each muscle part:
Rectus Abdominis
Mean:Chin Up, Hanging Leg Raise, Ab Wheel
Peak: Chin Up, Hanging Leg Raise, Swiss Ball Crunch

Internal Oblique
Mean:Ab Wheel from Feet, Ab Wheel from Knees, Bodysaw

Peak: Ab Wheel from Feet, Bodysaw, Tornado Ball Slam
External Oblique
Mean:Ab Wheel from Feet, Hanging Leg Raise, Bodysaw

Peak: Turkish Get Up, Hanging Leg Raise, Bodysaw
Erector Spinae
Mean:Kneeling Cable Lift, Landmine, Reverse Hyper
Peak: Kneeling Cable Lift, Tornado Ball Slam, Lumbar Extension
2/2/2016 8:52 PM
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Can We Isolate the Upper vs. Lower Rectus Abdominis?

Since I could only test four muscles at a time, I opted to go with the
lower rectus abdominis, external obliques, internal obliques, and
erector spinae.
Last year I conducted a test where I placed electrodes on the upper
and lower rectus abdominis and the study proved beyond a shadow
of a doubt that it is indeed possible to place more tension on the
upper or lower rectus abdominis depending on the type of ab
exercise you perform. For example, shoulder-to-hip exion (think

crunch) movements hit the upper abs harder than they work the
lower abs, whereas hip-to-shoulder exion (think leg raise)
movements hit the lower abs harder.
Below is an example from last year's study that illustrates this
phenomenon. Please note that the MVC for this experiment was
obtained by simply exing the abs as hard as possible from a
standing position, which explains the relatively large percentages.

Exercise
Upper Rectus Abdominis
Activity
Lower Rectus Abdominis

Activity
2/2/2016 8:52 PM
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50 lb Weighted Swiss Ball 438.0 mean %
136.0 mean %
Lying Leg Throw
273.0 mean %
Crunch
1205.0 peak %
224.0 mean %
474.0 peak %
248.0 peak %
595.0 peak %
Advantages and Disadvantages

Some exercises have inherent advantages in terms of EMG activity
while other exercises have inherent disadvantages.
For example, weighted uni-planar isolation core exercises with high

levels of stability almost always equate to high levels of muscle
activation. Case in point: the weighted crunch. How could it not
activate a ton of rectus abdominis musculature? You're lying on

your back on a stable oor while isolating sagittal plane trunk
exion.
On the ip side, total-body multiplanar integrated core exercises

with a degree of instability sometimes equate to lower levels of
activation. Case in point: half-kneeling cable chops and lifts. These

lifts are integrated diagonal patterns based on PNF principles that
teach the core how to produce quality movement that isn't specic
to any single muscle.
2/2/2016 8:52 PM
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Although these total-body multiplain exercises don't necessarily

elicit high levels of core EMG activation, they're very worthwhile
because they correctly train the stabilization and force transferring

function of the core (as Gray Cook has touted for ages).
A lot of guys need to get away from rectus abdominis dominance
(trunk exion, posterior pelvic tilting) in order to allow for the inner
core unit to eectively perform its task of stabilizing the spine
during movement.
Also, the external oblique activity of every rotational exercise was at
a disadvantage because I placed the electrodes on the same side as

each other for each muscle tested. So I tested right-side external
oblique activity along with right-side internal oblique activity.
Although both sides of the internal and external obliques are active
during rotational exercises in each direction of rotation (right and
left), the external obliques are known to be more active in opposite

side rotation while the internal obliques are known to be more
active in same side rotation.
For example, a half-kneeling cable chop to the right would activate
more left-side external oblique and right-side internal oblique. Since

I tested both right-side internal and external oblique for each
2/2/2016 8:52 PM
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rotational exercise and failed to test the activity going in the

opposite direction, external oblique activity may not be truly
represented for rotational exercises in this experiment. However,
past research that I have conducted indicates that the dierence

isn't as pronounced as one would think.
Isometric core exercises have a distinct advantage for mean activity

because there are no periods of reduced muscular activity at the
start or end of the repetition. The muscles are highly activated right
at the start until the end of the set.
On the contrary, an exercise like the Turkish Get Up is at a
disadvantage in terms of mean activity because the lift is so
complex and has so many phases that there are periods where
certain muscles aren't working very hard, which reduces the levels
of mean activation.
Confirmations
The good ol' ab wheel
We've always known that crunches and hanging leg raises work a
ton of rectus abdominis muscle. Anyone who's performed a couple
2/2/2016 8:52 PM
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of sets of ab wheel rollouts can attest to the intense levels of rectus

abdominis activity that are necessary to prevent the lumbar spine
from extending throughout the exerciseand the soreness they
produce the following day or two.
The bodysaw is similar to the ab wheel rollout in that it's an
anti-extension core exercise that involves increasing the lever arm

throughout the movement to place more tension on the core.
Kettlebellers were right?!

The kettlebell community has praised the core-activating benets of
2/2/2016 8:52 PM
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the Turkish Get Up (TGU) for many years. It's taken quite a while for
some strength coaches to catch on but nowadays most coaches
are having their athletes perform the TGU in their warm-ups. The
TGU was the only exercise in this experiment that had over 100%
peak activation in all four core muscles that were tested. Good job
kettlebellers!
A nal conrmation is the reverse hyper. Louie Simmons has been
touting its lumbar-targeting abilities for ages. He too was rightit's

one hell of an erector spinae exercise.
Surprises
A hardcore plank?
A while back a colleague of mine named Joe Sansalone taught me
how to do an RKC (Russian Kettlebell Challenge) plank. Basically, he

had me get into my normal plank position and then made
adjustments. First, he had me place my elbows slightly further out

in front of me and closer together to increase the lever arm length
and reduce the width of the base of support. He then had me
forcefully lock out my knees by contracting my quads.
2/2/2016 8:52 PM
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Finally, he had me contract my glutes as hard as possible to the
point where my pelvis posteriorly rotated. These adjustments left
me quivering like a school girl. I highly recommend experimenting

with this new variation as it blows away the core activation of a
normal plank. (In fact, I suggest you stop reading right now, drop
down to the oor, and try it for yourself.) Chalk up another one for
the kettlebellers! (See video at right.)
Chin-ups for core strength?

Probably the most shocking result of this entire experiment was the
level of rectus abdominis activity elicited by a bodyweight chin-up!
It beat out any other abdominal exercise, weighted exercises and
all, in mean and peak rectus abdominis activity.
Chin-ups are ultimate "anti-extension" exercise for the low back.
Some lifters let their lower back arch excessively, which is not only
unsafe, but sub-optimal. If they brace their lower back and keep a
straight line from their shoulders to knees, the core musculature
has to work very hard to prevent the low back from extending.
Another surprise was that using extra weight on chin-ups via a dip
belt didn't increase rectus abdominis activityit lowered it. If you're

aiming to get a great core workout via chin ups, I recommend
2/2/2016 8:52 PM
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performing slow, controlled repetitions while focusing on keeping

the hips and spine perfectly neutral throughout the set.
Another surprise is that sagittal plane anti-extension core exercises

were the leaders in external oblique and internal oblique activity.
Most individuals assume that frontal plane lateral exion (think side
bend), lateral stabilization (think side plank) core exercises, or
transverse plane rotary (think woodchop) core exercises activate

the obliques the best.
This is simply not true. If you look at the directions of the bers,
especially the external obliques, you'll notice that many have almost
a vertical line of pull which lends support to the data.
I was extremely surprised to see the results for the erector spinae.
First, spinal rotation exercises were the leaders in erector spinae
activity. It appears that even when rotating at the thoracic spine,

the lumbar erectors have to work overtime to stabilize the spine.
Louie Simmons has mentioned that using the grappler (like a
landmine) will strengthen one's deadlift, and now we have some

clear data as to why this would happen.
More on the erector spinae: I was shocked to see such high levels of
activation from the Bulgarian squat. I assumed that the reduced
2/2/2016 8:52 PM
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load in comparison to that used in a bilateral squat would greatly
reduce the erector spinae activity, but it appears that that notion
may not be true. The erector spinae activity was indeed reduced but
not by as much as I'd assumed.
Another shocking nding was the low back activity of a heavy
barbell curl. The barbell curl appears to be an excellent total body

lift when you factor in the upper back and biceps activity seen in
the third part (https://www.t-nation.com/training/inside-
the-muscles-best-back-and-biceps-exercises) of this article series.
Now you have some data to justify isolating your biceps via barbell
curls and no longer have to tell people, "I do them because Jim
Wendler told me to."
Very surprising was the fact that back squats, front squats, and
measly plate squats activated more lumbar erector muscle than
deadlifts, good mornings, and Zercher squats. I would have never

guessed that. Arnold always felt that back squats were his best
lower back exercise; it looks like he might have been right.
Finally, I was amazed that certain exercises that cause me to feel a

deep burn in my core such as cable triceps extensions, dumbbell
pullovers, and bodyweight push-ups didn't elicit much core
2/2/2016 8:52 PM
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activation. I would have guessed that these exercises would have

turned out higher levels for sure.
What If?
During experiments like these, one is often left with much curiosity.
How exactly would all of the exercises fared had I placed the
electrodes in dierent areas. For example, what if I had positioned

the electrodes on the upper rectus abdominis as opposed to the
lower rectus abdominis? How about the thoracic extensors as
opposed to the lumbar extensors?
Stuart McGill has stated in Low Back Disorders: Evidence Based
Prevention and Rehabilitation that the thoracic extensors are
actually the most ecient lumbar extensors since they have the
largest moment arms and their tendons pass over the lumbar
region thereby giving them extreme mechanical advantages.
To back this up, In Musculoskeletal Interventions: Techniques for
Therapeutic Exercise, the authors state that the proportion of
contribution during round-back lifting breaks down to 20 percent
for the multidi, 30 percent for the lumbar erectors, and 50 percent
for the thoracic extensors.
2/2/2016 8:52 PM
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Had I tested the thoracic extensor activity of the same exercises in

the chart above, I have a hard time seeing how any exercise could
beat out the deadlift and good morning in muscle activation.
What if I had tested opposite directions in rotational movements?
Would the activity in the external obliques been signicantly higher?

What if I had been able to test the multidi, quadrati lumborum, and
transverse abdominis? Wouldn't that have been an extensive study?

Oh well!
All in all, it was still an extremely productive experiment, and there's

always time for more testing down the road. Clearly more research
is needed, as it's impossible to anticipate everything prior to an
experiment, no matter how prepared and organized you seem.
The Best Damn Core Workout

Based on the results of this experiment, I bet the following would be
one kick-ass workout that'd target the abdominals, obliques, and
lower back. Enjoy!
Turkish Get Up
2/2/2016 8:52 PM
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Chin Up, Hanging Leg Raise, or Weighted Swiss Ball Crunch

Ab Wheel Rollout, Bodysaw, or RKC Plank
Kneeling Cable Lift, Tornado Ball Slam, Landmine, or Reverse Hyper
(/all-articles/authors/bret-contreras)
Bret Contreras
(/all-articles/authors/bret-contreras)
Bret Contreras is considered by many to be the
worlds foremost expert on glute training. He
has turbo-charged the tness industry by
introducing eective new exercises and training
methods for optimal glute development.
Follow Bret Contreras on Twitter (https://twitter.com/bretcontreras)
05/17/10
2/2/2016 8:52 PM

Best Ab Exercises by Activation

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Inside the Muscles: Best Ab Exercises | T Nation

Inside the Muscles: Best Ab Exercises

Inside the Muscles: Best Ab Exercises | T Nation

Stronger, Gain Muscle Faster,

Tags: Abs (/all-articles/tags/ab-training)

biomechanics of an exercise (not very likely), "feeling the burn"

Inside the Muscles: Best Ab Exercises | T Nation

After testing a boatload of dierent ab and lower back exercises,

Shoulders and Trap Exercises (https://www.t-nation.com/training

have regarding electromyography (EMG) and the experiments. You

Inside the Muscles: Best Ab Exercises | T Nation

take it personally. I performed these experiments in my garage, and

everyone, which wouldn't be feasible for a single experiment. Plus,

would be a project of colossal proportions. Just remember this:

of any exercise. I realize that certain exercises pose greater risks to

the hell he chooses. As lifters, we can choose to assume a lot of risk

Inside the Muscles: Best Ab Exercises | T Nation

or little risk since we're the owners of our bodies.

Now that the pre-ight safety announcement list of warnings is

What You've Been Waiting For! The Exercises

Inside the Muscles: Best Ab Exercises | T Nation

Inside the Muscles: Best Ab Exercises | T Nation

120 lb Half-Kneeling Cable

100 lb Half-Kneeling Cable

10 lb Tornado Ball Slam

Inside the Muscles: Best Ab Exercises | T Nation

BW Hand Walk Out

Inside the Muscles: Best Ab Exercises | T Nation

225 lb Good Morning

Inside the Muscles: Best Ab Exercises | T Nation

45 lb Barbell Push Sit Up

Inside the Muscles: Best Ab Exercises | T Nation

270 lb Reverse Hyper

Mean:Chin Up, Hanging Leg Raise, Ab Wheel

Peak: Chin Up, Hanging Leg Raise, Swiss Ball Crunch

Mean:Ab Wheel from Feet, Ab Wheel from Knees, Bodysaw

Mean:Ab Wheel from Feet, Hanging Leg Raise, Bodysaw

Mean:Kneeling Cable Lift, Landmine, Reverse Hyper

Peak: Kneeling Cable Lift, Tornado Ball Slam, Lumbar Extension

Inside the Muscles: Best Ab Exercises | T Nation

Can We Isolate the Upper vs. Lower Rectus Abdominis?

Last year I conducted a test where I placed electrodes on the upper

exercise you perform. For example, shoulder-to-hip exion (think

Below is an example from last year's study that illustrates this

standing position, which explains the relatively large percentages.

Upper Rectus Abdominis

Lower Rectus Abdominis

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50 lb Weighted Swiss Ball 438.0 mean %

Lying Leg Throw

Advantages and Disadvantages

For example, weighted uni-planar isolation core exercises with high

activation. Case in point: the weighted crunch. How could it not

activate a ton of rectus abdominis musculature? You're lying on

On the ip side, total-body multiplanar integrated core exercises

activation. Case in point: half-kneeling cable chops and lifts. These

Inside the Muscles: Best Ab Exercises | T Nation

Although these total-body multiplain exercises don't necessarily

because they correctly train the stabilization and force transferring

A lot of guys need to get away from rectus abdominis dominance

Also, the external oblique activity of every rotational exercise was at

a disadvantage because I placed the electrodes on the same side as

left), the external obliques are known to be more active in opposite

For example, a half-kneeling cable chop to the right would activate