Best Ab Exercise #1: Bicycle Sit-Ups
Finally, exercise number one in this study was the bicycle sit-up which also is known as the bicycle maneuver. There is also another advanced variation of this exercise that I call navy seal sit-up, and I personally use it in my ab routine a lot.
let’s start with a basic bicycle sit up. To perform this exercise put your hands behind your head and both of your feet above the ground, then take your opposite elbow to the opposite knee as you lift your shoulder blades off the ground, then switch sides and take the other elbow to the other knee and go back and forth for reps.
For the advanced version, you come up much higher during your sit up before allowing your elbow and knee to meet, then you lower all the way back down before coming back up for the other side. Once again you can perform this exercise with weights at the sides of your head to make it even more difficult.
Those are the best 6 pack ab exercises according to the study done by ACE. These workouts are great to do at home for men and women.