The 5 best sit-ups to flatten your belly –

Curious to know the list of the best abs? “The chosen ones are some of the simplest and most well-known, but they have a great advantage: they activate more than one part of the abdomen at the same time”, he says. Bianca Vilelaphysiologist.

Read more: Fiorella Mattheis’ workout to flatten your abs

To prepare the ranking, researchers from the Biomechanics Laboratory at the University of San Diego, USAmonitored a group of volunteers, who performed the 13 most common exercises in random order.

During the test, carried out in May 2011, an electromyograph was used, a device that measures the electrical signals emitted by the muscle in activity. The criterion was simple: the more signals were downloaded, the better the exercise was positioned.

Here, you can see the 5 most efficient ones:

1. Best sit-ups: Floor bike

– (Fabio Heinzenreder/)

Lying down, legs together, slightly flexed and suspended (a little above the floor). The hands are behind the head. Bend one knee forming a 90 degree angle and straighten the other leg. At the same time, bring the elbow on the same side of the extended leg towards the knee. Then do the same movement with the other side. Complete 3 sets of 30 repetitions.

2. Best sit-ups: Reverse

– (Fabio Heinzenreder/)

Lying on your back, knees semi-flexed, hands on the floor along the body. She contracts her abs and brings her knees towards her chest until her tailbone is off the ground. Do 3 sets of 30 reps.

3. Best sit-ups: Traditional with the leg extended

– (Fabio Heinzenreder/)

Lie on your back, legs together and extended upwards, hands behind your head. Raise your torso, taking your shoulders off the ground, and come back. Do 3 sets of 30 repetitions.

4. Plank on the ground

– (Fabio Heinzenreder/)

Face down, with your forearms on the floor, legs extended and tiptoes supported. Raise your body, forming a straight line from your head to your ankles, keeping your abdomen tight. Hold 30 seconds in position. Repeat twice.

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5. Traditional on the ball

– (Fabio Heinzenreder/)

With your lower back well supported on the ball, keep your knees bent, legs parallel and hip-width apart, feet flat on the floor and hands behind your head. Elevate your torso, taking your shoulders off the ball and come back. When you go up, look up and exhale. Do 3 sets of 30 repetitions.

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