You're likely familiar with the popular ab crunch machine where you lie down and crunch up against the arm pads of the machine. It is almost impossible not to cheat and use your arms with this machine. But this is by no means the end of options for ab machines. There are ab machines that are used standing and seated and they work not only your rectus abdominus, but also your obliques.
Cable Seated Crunch
The cable seated crunch machine targets your rectus abdominus muscle. The rectus abdominus is the six pack muscle that runs vertically down the abdomen. This exercise is performed by sitting on an exercise bench in front of a cable machine. Secure a rope attachment to the high pulley of the machine. Sit with your feet flat on the floor and your knees bent. Hold the ends of the rope in your hands with your elbows bent. Touch your hands to your collarbones with your elbows pointing in front of you. Squeeze your abs. Next, tilt your chin and curl your upper back forward. Bring your elbows to your thighs. Sit up straight one vertebra at a time.
Lever Seated Twist (Gripless)
The lever seated twist exercise is done on an ab machine to target your obliques. The obliques are targeted through trunk rotation. This exercise is classified as gripless because your hands do not hold onto handles. To perform this exercise, sit on the seated twist machine and drape your arms over the padded arm bars so your elbows hook around behind them. Relax your hands and point your fingers toward the floor. Bend your knees and cross your ankles if your feet do not touch the floor. The seat is meant to be straddled with your back facing away from the weight stack. Begin facing forward. Then, twist slowly side to side as far as you can without lifting your buttocks from the seat. You should twist at the waist, not at the hips.
Lever Standing Side Bend
The lever standing side bend uses a cable machine for this classic abdominal exercise. The side bend targets your obliques one at a time. To use the machine, attach a handle to the low pulley cable. Stand with your right side facing the machine and put your left hand on your hip. Grasp the handle with your right arm and place your arm straight at your side. Your right hand faces the side of your leg. Next, bend to the left. Be sure to bend from the waist; do not lean your whole body to the side. Bend your legs slightly and do not bend further during the side bend. Turn around and repeat to work the other oblique.
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