The abdominal muscles stabilize your torso and allow for motion at your waist. The three major muscles of the abdominals are the rectus abdominus, oblique abdominals and transverse abdominals, which run along the front of your abs, the sides of your torso and wrap around your waist, respectively. Working your abdominals on an exercise machine will help isolate each of these muscles to help to achieve a toned, flat midsection. Add abdominal training to your fitness routine three times a week to strengthen and tone your abs.
Weighted Crunch
Weighted crunches can be done on an abominal crunch machine to tone and build your rectus abdominus. If you are just starting to train your abs, select a low weight to start, and increase the weight as you get stronger. Sit on the chair of the abdominal crunch machine, and either hold on to the handles above your shoulders or lower the top of the machine over your shoulders, depending on the machine. Engage your abs by pulling your belly button in toward your spine. Squeeze your rectus abdominus to pull your rib cage toward your hips, moving your upper body forward against the weight. Slowly return to starting position to complete one rep, and do three sets of 12 to 15 reps.
Hanging Knee Raise in Captain's Chair
This exercise works the lower part of your rectus abdominus to strengthen your lower abs. A captain's chair is an exercise machine that allows you to hang while supported by your arms and upper body. Stand on the platform of the captain's chair, place your forearms on the cushioned armrests, and engage your abs by pressing your belly button in toward your spine. Step off the platform so you are suspended with your legs extended toward the ground. Use your abs to hold your torso steady as you lift both legs, pulling your knees toward your chest. Slowly lower your legs back down to the starting position to complete one rep. Perform three sets of 12 to 15 reps.
Ab Roller Oblique Crunch
This exercise targets your obliques and rectus abdominus with an ab roller, which helps take strain off your neck. Lie on your back, with your knees bent, your head and neck supported by the ab roller and your hands on the handles. Engage your abs by pulling your belly button to your spine, then twist to the right so your right leg is resting on the ground with your left leg on top of it. Squeeze your oblique muscles and crunch up, moving the ab roller to support your neck. Slowly lower yourself to complete one rep, and do three sets of 12 to 15 reps. Repeat on the other side.
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