The 6 Second Abs machine is a small, portable piece of fitness equipment designed to help you perform a perfect crunch. You hold the device in your lap while seated. With your hands gripping the handles, you crunch forward from this position, pressing down on the unit, which offers resistance between 15 and 55 lbs. Audible clicks time you through the crunch, which lasts six seconds. You can hit all the ab muscles with 6 Second Abs exercises.
Basic Crunch
The 6 Second Abs basic crunch is like performing a regular crunch in a seated position. Sit on a stable surface with your feet flat on the floor. Your torso should be upright. Hold the 6 Second Abs machine on your lap with the padded base against your thighs. Hold the the handles with your palms facing up. Crunch forward by rounding out your lower back and pressing down on the ab machine. The unit will click six times telling you that you have completed the crunch. Slowly return to the starting position.
Side Crunch
The side crunch with the 6 Second Abs machine targets the obliques, or side abs. Sit on a stable surface with your feet flat on the floor. Place the ab device next to your right thigh. The base should be sitting on the surface next to you and your arm should be hanging over the unit with the handles pressed into your armpit. Crunch to the right, bending at your waist. Complete the full crunch through all six clicks before returning to the starting position. Complete all repetitions for one side, then move to the other side.
Reverse Crunch
The reverse crunch is used to target the lower half of the abdominal wall, often called the lower abs. Start in an upright seated position with your feet flat on the floor. The base of the 6 Second Abs device should be against your thighs. Hold both handles with your palms facing up. Keep your upper body still, pulling your feet off the floor and pressing against the ab machine with your legs. Continue pressing up with your legs through all six clicks before slowly returning your feet to the floor.
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