According to the textbook “Exercise Physiology: Energy, Nutrition and Human Performance,” the best machines for the stomach simultaneously work the three abdominal muscles: the transverse abdominis, rectus abdominus and obliques. Working the muscles together burns more fat and calories per workout. In addition to simultaneously working the muscles, machines that promote functional movement—lifting, pushing, pulling, twisting, bending—are best for the stomach.
Seated Oblique Twist
The obliques, or love handles, are the muscles running along the sides of the torso. Using the seated oblique machine works the obliques, as well as the transverse abdominis, which runs laterally around the waistline. Sitting with your legs pointing to the right, grasp the handgrips and adjust the weight resistance on the machine. With a straight, long spine and tall torso, engage the abdominals and twist your legs toward the left, returning them to the right with a slow, controlled motion. The more weight you add to the machine, the more your stomach is challenged to move your legs while keeping your spine long and straight. “This is a great exercise machine for the stomach,” says American College of Sports Medicine certified personal trainer Shelby Young. “It really isolates the muscles and helps you focus on just strengthening your abs and the deeper layers of the stomach.”
Large Stability Ball
The large stability ball was designed in the 1960s by an Italian professor. Made of soft, plastic PVC material, the large stability ball immediately challenges the three abdominal muscles because it offers an unstable surface on which to exercise. Using the large stability ball allows you to perform exercises specifically targeting the stomach, such as crunches and rotations, or full-body exercises that strengthen the core, such as lunges and squats. “The large stability ball is definitely is sometimes overlooked as an exercise machine because it’s something that’s easy to purchase and use at home,” said Young. “But it’s one of the best pieces of equipment for the stomach. No matter what you’re doing with it, you are using your abs to keep you balanced and stable as you exercise.”
Pirate's Chair
The Pirate’s Chair is found in most gyms and is designed to work all three muscles of the abdomen as well as the upper and lower body muscles. Begin with your forearms on the armrests and your legs hanging down with your spine flat against the backrest. Engaging your abs, lift your knees into your torso, keeping your spine on the backrest, and slowly lower your legs. As your stomach gets stronger, you will be able to straighten your legs while you lift and lower. If you’re using the pull-up bar, hang from the bar as you lift and lower your knees and legs. “Knee and leg lifts are great for the lower abs, which are the deepest muscles in the stomach and often hold the most fat,” said Young.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM Certified Personal Trainer; Hampshire Hills Sports and Fitness Center; Milford, N.H.
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