Dr. Wade’s 5 Best AB Exercises

Dr. Wade made sure to include exercises for both the upper and lower abdominal muscles. Though some people believe you can work your abs every single day, Dr. Wade recommends performing these exercises two to three days a week on alternate days in order to give your muscles enough time to recover. He suggests performing each of these exercises in sets of 10-12 repetitions (15 at the most) to momentary muscle failure.

If you are a beginner, Dr. Wade suggests doing only one to two sets of each of these exercises at a time. Or you may even want to start by concentrating on just two of these exercises until you perfect them.

Note: Dr. Wade reminds people that they should always consult with their physician before beginning any new exercise regimen.

If you are an experienced exerciser, Dr. Wade says you can complete these movements in a Super set. In order to do this, complete all 5 of these exercises without stopping. Pause for 45 to 60 seconds and then repeat.

FITBALL CRUNCH (also called the stability ball)Begin with your mid- to lower back on the ball and your feet approximately shoulder width apart or wider. If you’re performing this exercise for the first time, spread your feet wider for additional stability. Also, make sure you have a spotter to assist you (in case you fall off the ball).

Next, lower your torso back on the ball, with your fingers crossed over your chest OR placed gently on the sides of your head. Your neck and head should be in a neutral position and never extend. Focus on your abs and contract as you raise the upper torso.

Do not swing back and forth on the ball (the ball should not rock). Focus your eyes on the ceiling and crunch tight. Lower to parallel (or just a bit below) and repeat. Dr. Wade says people have a tendency to look forward when they come up. Your eyes and neck should be stable at all times.
This exercise is actually meant to be a starting point. As you progress over the course of several months, move your feet closer together and move slightly farther back on the ball.

This takes away stability and forces the abs to work harder. Then, in another month or two hold a dumbbell over your chest for additional resistance. Dr. Wade recommends starting with a 10- to 15-pound dumbbell and working your way up.

When purchasing an exercise ball, remember that one size does not fit all. Follow these size guidelines:
Under 5’0” -- 45 cm ball5’1/4” to 5’6” -- 55 cm ball5’6 1/4” to 6’0” -- 65 cm ballOver 6’0” -- 75 cm ball
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EVERSE AB CURL This exercise is for the lower abdominal region. To perform the exercise, lie on a mat with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise. Contracting your abs, raise your legs and feet in line with the ceiling. Then, roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.

Slowly return to the starting position. Exhale while lifting your hips and inhale while returning to the starting position. Make sure your legs and hips are in a straight line toward the ceiling. Place all your focus on the lower abs contracting. It may be difficult to initially concentrate on the area, but once you practice it enough with the correct mental concentration, you’ll really feel the area being worked.

BICYCLE MANEUVER Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises. Lie on the mat again with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle-pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This can be an advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.

DOUBLE CRUNCH: I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals. Please note: Contrary to popular belief, we do not have separate upper and lower abs.

Lie on the floor face up and bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest or gently place your fingertips on the side of your head. Contracting your abdominals, raise your head and legs off the floor toward one another. Focus on the lower and upper AB region while you contract.

Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

Focus on upper abdominals contracting and the lower abdominals contracting at the same time.
ABDOMINAL VACUUM The Transverse Abdominis muscle is the real deal. It’s the muscle that holds your gut tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it and is your body’s natural corset. When you suck your stomach in, you have just used your Transverse. This is the only muscle that can help pull the stomach inward.

Position yourself on the floor on all fours. Keep your back flat and maintain this position throughout the exercise. Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your lower back. Next, pull the navel towards the spine as if I just told you to suck in your stomach as tight as possible. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as you can.

You must hold the contraction very tightly for at least 40 seconds. If you can’t hold the contraction for 40 seconds, just practice and your time will eventually improve. In time, you’ll notice the abdominal area pulled in and looking flatter. This exercise provides benefit with virtually no repetitious movement.

for more information go to www.wadechiropractic.com