Ab machines are one of two main types: large expensive ones that you use in the gym and smaller, less expensive ones that you use at home. Ab machines work two different abdominal muscles. These are the obliques and the rectus abdominus. You will work them with whatever machine you choose. Ab machines all follow the same basic instructions, and most home machines, such as the Ab Roller, Ab Toner, Ab Shaper and Ab Coach, are almost identical. Gym machines are similar as they all target the same muscles and muscles primarily only do one to two movements.
Seated Side Crunch
Step 1
Sit on the seated side crunch abdominal machine and cross your arms on the arm lever pad in front of you. Put your feet on the floor at a 45-degree angle to the right of your upper body, with your knees bent. Bring the lever arm down until it is parallel to the seat you are sitting on. This is the starting position.
Step 2
Curl your upper body from the neck down to the middle of your back as you push down on the lever arm pad, bringing your arms toward the floor. Squeeze your abs as you do this and do not try to use arm strength to move the machine.
Step 3
Sit back up in the starting position. Perform between 12 and 15 repetitions and work up to three sets.
Total Crunch on an Ab Toner
Step 1
Sit on the floor with an Ab Toner, or similar machine, behind you. Lie down flat on your back with your head on the headrest. Grasp the bar above you lightly with your hands in line with your shoulders. Bend your knees and place your feet hip-width apart on the floor. Squeeze your stomach muscles so that your entire back is flush with the floor.
Step 2
Raise your upper body forward off the floor, but keep the lower back down. Maintain contact on the headrest with the back of your head. Pull your knees toward your shoulders at the same time that you raise your upper body.
Step 3
Reverse your movements to return to the starting position with your feet on the floor and your upper body relaxed on the floor, except your head which always remains on the headrest. Perform between 12 and 15 repetitions and work up to three sets.
Tips and Warnings
- To adapt the instructions for the seated side crunch exercise for other weight machines, simply sit facing straight ahead instead of twisted to the side and grasp the handgrips with your palms facing each other instead of placing arms on the arm lever pad if the machine has handgrips. Any specifics on machine adjustments of special instructions may be located on the sticker that bears the name of the machine.
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