The Captain's chair exercise was found to be one of the best exercises to work the muscles of the abdomen. This was discovered by a study conducted at the Biomechanics Lab at San Diego State University. It tested abdominal exercises with and without equipment to see which ones were the most effective. The study was commissioned by the American Council on Exercise and led by Peter Francis, Ph.D. The Captain's chair exercise recruits the muscles of the rectus abdominis and the obliques. The rectus abdominis muscle, nicknamed the "six-pack muscle," runs vertically down the abdomen from the ribcage to the pelvis. The only exercise that showed more activity in this muscle during the study was the bicycle maneuver. However, the Captain's chair worked the oblique muscles better than any other exercise. The oblique muscles criss-cross along the sides of the abdomen at the waist. The basic Captain's chair exercise is performed on a piece of equipment called a Captain's or Roman chair.
It is a freestanding piece of equipment consisting of an upright, a backrest, two arm rests and two side rails. You step onto the side rails, place your arms on the arm rest, your back on the back rest and then step off of the side rails so your legs are dangling toward the floor. The basic exercise involves bending the knees and raising them together to waist level. Your back should remain in contact with the backrest at all times to ensure proper activation of the abdominal muscles. Another exercise you can do when positioned on a Captain's chair is a flutter or scissor kick. This exercise involves raising one leg at a time up to waist level, but because the leg is held straight it is more difficult to stabilize your body against the backrest while you do lift legs. By raising one leg at a time you will have an easier time controlling the movements. You should not try to move your legs too quickly until you have sufficient abdominal strength to do so without arching your back or using momentum.
The more difficult exercise of the ones done on a Captain's chair is the straight leg raises. The basic is very similar to the basic exercise and the kicks. You will sit on the Captain's chair as you did in the other exercises. You will bring your legs together and lift them straight up to waist level. You must keep your back against the backrest. Do not do this exercise if you cannot do it without keeping proper form. Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week Exercise to Target Upper Abs Can You Exercise Your Abs Everyday? Exercises to Get Rid of Spare Tire 50 Things to Throw Out Now (and How to Dispose of Them) Captain's Chair Leg Raise Gym Machines That Get Rid of Love Handles Which Weight Machines Can Help Tighten My Lower Abs? Good Exercises to Get Rid of Belly Fat & Love Handles
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It beat out the bicycle crunch, however, for it's effectiveness on the oblique muscles coming in at the number one spot. This is an intermediate level stomach workout, so it you are not ready yet, wait awhile before trying this one. results of one study on the best and worst ab exercises to find out how where each exercise ranked in the results of the study. Exercise #6- Captain's Chair To do this stomach exercise, it does require access to aMost gyms carry this piece of exercise equipment. grip the handles with both hands and place your elbows and forearms flat against the padded arm rests. Start with your legs dangling. Slowly and deliberately lift both knees towards Slowly return legs to the starting position. Remember to breathe during the exercise, inhaling as you straighten your legs and exhale as you bring your knees Repeat this for 8 to 15 repetitions. Click on the video to watch a demonstration of this ab