The focus of belly exercises is to tone and tighten the abdominal region, not burn stomach fat, which requires cardiovascular exercise. The belly region includes the upper and lower rectus abdominis as well as the oblique muscles, which are on the sides of the stomach. Machines to work the abs have padded seats and backrests, movable lever arms, and handles to stabilize your body.
Seated Crunch
The seated crunch machine works the upper and lower abs simultaneously. Sit on the seat, press your back against the backrest, and grab the handles to the sides of your head. After hooking your feet under the lower padded support, fold your body in half at the waist as you move your elbows and knees toward each other.
Squeeze your abs forcefully, slowly return to the starting point, and repeat. When doing these, keep your head pressed against the backrest. To increase the resistance, slide the pin lower into the weight stack.
Lying Crunches
A lying crunch machine is similar to the seated style, except this machine targets the upper abs. Lie face-up, rest your heels on the support bar, and grab the handles by the sides of your ears. Steadily move your torso forward and squeeze your abs forcefully.
Slowly lower yourself back down and repeat. In similar fashion to the seated crunch exercise, keep your head pressed against the movable padded support. For a variation, lift your feet off the foot rests and hold your legs in the air.
Cable Crunch
The cable crunch works the upper abs inside a cable machine. After attaching a rope to a high setting on one weight stack, kneel on the floor in front of the stack and grab the ends of the rope. Move your hands down by your temples, hold your arms still and bend forward at the hips. When doing this, curl your chin downward and squeeze your abs forcefully. Slowly rise back up and repeat for a set of repetitions.
Torso Twists
Torso twists work the obliques and they are done on the torso twist machine. Adjust the lower padded support so your knees are facing to your left when you kneel on it. Once in this position, grab the handles and press your chest against the upper padded support.
Keeping your upper body still, twist at the waist until your knees face your right side. Slowly lower yourself to the starting point, repeat for a set of reps and switch sides. To move the lower padded support, look for a lever that gets pulled up.
Leg-Hip Raise
Leg-hip raises target the lower abs and they are performed on a BOSU leg raise machine. A BOSU is an inflated dome-shaped tool that is fastened to the back of the machine. Place your feet on the foot rests, forearms on the padded supports and hands on the handles.
After pressing your back into the BOSU, lift your feet off the foot rests and let your legs hang straight down. Steadily lift your legs and tuck your knees into your chest as you raise your hips in the air. Slowly lower yourself back down and repeat.
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