The belly has a large muscle that goes from the pelvis to the sternum called the rectus abdominis. On the sides of the stomach, there are diagonal-shaped muscles called the obliques. In order to see these muscles, you must burn the fat that covers them up. This means you have to include cardiovascular exercise and weight training exercises in your game plan. Both of these goals can be achieved with the use of machines.
Step 1
Walk into the gym and choose a cardio machine that interests you. You will find treadmills, elliptical trainers, rowing machines, stair steppers, versa climbers and indoor cycles. Test each one out and pick the one you like best. Start it up and do a five-minute warm-up. Increase your intensity until you are breathing heavy and sweating. Remain at this pace for the duration of your workout. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Follow these guidelines and work out on three alternating days a week.
Step 2
Perform exercises with weight training machines to build up your muscle mass. "A pound of muscle burns 30 to 50 calories per day just to maintain itself" according to the University of Michigan Health System. Work all of your major muscle groups with chest presses, shoulder presses, lat pulldowns, triceps extensions, biceps curls and leg presses. Do 10 to 12 reps, three or four sets and work out three days a week on non-cardio days. Use the heaviest weights you can lift with your exercises.
Step 3
Utilize the captain's chair to work your lower abs. Place your feet on the foot holds, forearms on the padded supports and hands on the handles. Lean back against the padded backrest and lift your feet off the foot holds. Your legs should be hanging straight down at this point. Keep your upper body still as you lift your legs and tuck your knees into your chest. Hold for a second, slowly lower your legs and repeat for 15 to 20 repetitions.
Step 4
Kneel on the torso rotation machine to work your obliques. Adjust the padded lower support so your knees are facing to the right. Grab the handles and pin your chest against the upper padded support. Keep your upper body still as you twist your lower body as far to your left as possible. Return to your starting point slowly, repeat for 15 to 20 reps and switch sides.
Step 5
Sit on the seated ab crunch machine to work your upper abs. Hook your feet under the lower padded lever arm and grab the handles next to your ears. Keep your back pressed against the backrest as you bend forward and lift your knees upward. The seat will move to allow this range of motion. Squeeze your abs forcefully, slowly return to the starting point and repeat 15 to 20 times.
Tips and Warnings
- Perform three or four sets of your ab exercises and do them after your weight training sessions.
Things You'll Need
- Captain's chair
- Torso twist machine
- Ab crunch machine
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