Ab machines give you the ability to work your midsection with the aid of supports, backrests and movable lever arms. Even though you have these guides to help you, it is still possible to use bad form. Whether you are working your upper abs, lower abs or obliques with machines, use a full range of motion and stay in control with your exercises.
Seated Hip Raise Crunch
The seated hip raise crunch machine primarily targets the upper rectus abdominis, or upper abs. This machine has a padded seat, backrest and lower lever arm. To operate, adjust the weight by sliding a pin into a weight stack or sliding weight plates onto a cylinder. Sit on the seat, hook your feet under the padded lever arm and grasp the handles up by your ears. Keeping your back against the backrest, bend at the hips and move your elbows down as you lift your knees up. Squeeze your abs forcefully, return to the starting position and repeat.
Lying Crunch
The lying crunch machine also targets the upper abs. It has a long, padded bench with footrests, handles and a moving upper padded support. To use, lie on your back with your feet propped up on the rest and your hands on the handles. Keeping your head and shoulders pressed against the movable pad, move your torso forward, squeeze your abs and repeat. These machines often have a cylinder near the bottom where you can slide on weight plates to increase the resistance.
Torso Twist
The torso twist works the obliques, which are found the sides of the stomach. It has an adjustable support that you kneel on, an upper padded chest support and two handles to grasp for leverage. You also can adjust the position of the lower padded support to target each side of your body. To use, kneel on the support, press your chest against the upper pad and grasp the handles. Twist your lower body as far to one side as possible, slowly return to the starting position and repeat. This machine has a pin and weight plate mechanism to increase the resistance.
Cable Machine
The cable machine has two weight stacks spaced about 10 feet apart. Each one has an adjustable pulley system with multiple attachments available. The cable crunch exercise requires one side of the machine and a rope anchored to a high setting. To perform the exercise, kneel on the floor in front of the stack, hold the ends of the rope by your ears and move your torso downward by contracting your abs. Rise up slowly and repeat.
Captain's Chair
A captain's chair targets the whole stomach area, but it especially works the lower abs. To use, place your feet on the footrests, forearms across the padded supports, grab the handles and brace your back against the padded backrest. Lift your feet off the supports, pull your knees up to your chest, then lower them back down. This machine has no resistance adjustment, so you need to either wear ankle weights or pinch a dumbbell between your feet to increase it.
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