You must prepare yourself ready to have core abdominal training, if you wish to flatten out your abs and develop 6 pack abs. It’s your responsibility to choose the easiest and the least hazardous method to proceed in your plan of flattening out your abs.

One of the ways you can do crunches is with the feet raised off the floor and your hips bent at 90 degrees. Crunches can be safely done in this manner.

An exercise is viewed to be the most risk-free depending on the work to contraction ratios. The best exercise for the rectus abdominus (six pack abs) according to their criteria was the one that worked the abdominal muscles really hard, but put the least force on the joints of the lower back.

Some researches have been done with workouts that are in use. Among all of them, the crunching exercise which holds your legs up and hips at right angle has scored the maximum on the work compression indices. In other words, this exercising challenges the abs muscles a lot, but it does not invest that much force on the lower back.

Hanging double straight leg raises is the exercise which works tough on the abdominal muscles as per the study. In this you must hang from a bar and lift both your feet in front of you.

Since this exercise works on your abdominal muscles more than your crunches, you can prefer doing this. Yet it has a limitation of mounting up the force on the lower back.

Why is so much force on the back while performing hanging leg lifts?

If your legs move when doing an abdominal exercise, then you will be having the force on your lower back. The movements of your pelvis, lower back and legs can be taken control of, when your body is adjustable enough and strong.

The core strength of your body can be increased when you build up the potentiality of holding the pelvis and legs stable. The individuals attached with sports require this potentiality more than the normal persons.

The hip flexor is the muscle which helps you in bending your hips and moving your thighs closer to your chest and this muscle is attached to the spine. Therefore, when the muscle is at work and is tight, you tend to pull the spine. The force on the lower back is due to the inflexibility and the weakness of the abdominal muscles.

When the back arches excessively more pressure is placed on the joints of the back. Lifting the feet off the ground and bringing the hips to 90 degrees decreases the arch in the back and takes off some pressure. Benefits and risks for every exercise vary. But their pros and cons are sure to occur. You must select your own exercising routine based on your body’s fitness levels.