Fitness machines come in many shapes and sizes and they work every part of the body. Ab machines in particular are a very popular variety. The abs themselves consist of the upper abs, lower abs and obliques, which are located on the sides of the ribcage. When you do ab exercises, all of these parts are always being worked, but there are specific machines that target each area.
Step 1
Sit in a chair. A standard ab crunch machine puts more emphasis on the upper abs. To use this machine, sit in the chair, grab the handles above your head and place your legs under the padded supports. Keep your back tight against the upper back rest and perform crunches by contracting your abs. When you crunch, squeeze hard and hold for a second before you go back up.
Step 2
Lie down to do crunches. There is another type of ab crunch machine that is in a horizontal position. To use this type, lie on the bench and place your feet up on the supports that are attached to it. Place your hands on the arm rests and your back on the padded bench. Perform crunches by contracting your abs. When you use this machine, keep the back of your head and shoulders against the pad the whole time.
Step 3
Use a captain's chair to work your lower abs. A captain's chair is a machine that has padded arm rests and handles to hold on to when you are performing crunches. To use this machine, stand on the supports, place your arms on the padded side rails and grab onto the handles. Place your back against the pad and let your legs hang straight down towards the ground. Pull your knees up towards your chest as far as you can and lower them back down. You can also pull your knees up at angle to work your obliques.
Step 4
Perform incline crunches. Incline crunches are done on a sit-up bench. Lie on the bench with your lower legs under the padded supports. Place your hands on the sides of your head and perform crunches. To incorporate your obliques, alternate twisting from opposite elbow to opposite knee every time you come up.
Step 5
Use a torso rotation machine. A torso rotation machine places an emphasis on the obliques. To use it, sit on the seat, brace your upper chest against the padded supports and hold on to the handles with both hands. Twist your body to the right side for a series of reps, then twist to your left side for a series of reps. Throughout the whole exercise keep your back upright and look straight ahead.
Tips and Warnings
- On the ab crunch and torso rotation machine, you can add weight by placing a pin into a weight stack. When you use the captain's chair, you can keep your legs straight the whole time to increase the intensity.
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