A 2010 study compared core muscle activation during Swiss ball and traditional ab exercises. Researchers found that the Swiss ball rollout and the Swiss ball pike were the most effective in activating the upper and lower abs and external/internal obliques. Combine the two exercises and do the pike rollout.
The Pike Rollout
A comprehensive ab training program should include several different exercise applications to ensure your workouts are well rounded. But if you haven't tried the pike rollout, give it a shot.
related posts
Build your abs and improve your posture with a workout you can do anywhere.
Do as many good reps as you can in the 4-6 rep range. Your goal will then be to double that number of reps. To do that you take short rest periods (15 seconds).
There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.
Although I'm better known as someone who works with high-performing athletes, I started out–like most coaches and trainers-by working with "everyday folks", and interestingly enough, after 20+ years in the game, something unusual has happened: