#7 – Captain’s Chair Exercise

According to researchers at the Biomechanics Lab at San Diego State University, this is the second best exercise for the abs, based on measurement of muscle activation. It is one of the few on the ‘most effective’ list that requires gym equipment. It mainly works the lower abs.

Stand on the chair and grip the handles while pressing your back against the pad, keeping the shoulders relaxed. Starting with the legs dangling, slowly lift your knees towards your chest until they are at hip level. Pause at the top and then slowly lower to the start position. Repeat. Maintain a slow, deliberate pace throughout to avoid using momentum.