Abdominal exercise machines are designed to target the four ab muscle groups: rectus abdominus, transverse abdominus, and internal and external obliques. But not all equipment designed to tone the tummy is effective. Further, incorrect use of ab machines can lead to back injury. Before using any piece of exercise equipment, read the instructions carefully or consult with a fitness expert.
Stability Ball
The stability ball is a lightweight and affordable piece of exercise equipment that helps build core strength just by sitting on it. The American Council on Exercise rated crunches on the stability ball as third best in effectiveness. Other stomach exercises using the ball include planks with your legs or your forearms on the ball, side crunches and the bridge.
Seated Ab Curl Machine
Usually found at gyms, the seated ab machine simulates a crunch but is more effective in working the muscles. When using the seated ab machine, grip with your hands at shoulder height and stabilize your ankles behind the lower pad. Flex the spine forward, pulling the rib cage and pubic bone toward each other through a full range of motion. Keep your thighs and hips stabilized to avoid using your hip flexors.
Roman Chair
Many gyms have a roman chair, also known as a captain's chair. It ranked No. 1 for effectiveness in working the obliques in the American Council on Exercise's 2001 study of ab exercises. The roman chair involves supporting your body by gripping the handholds and resting the forearms on the pads. Pressing your lower back into the back pad, lift the knees up toward the chest, then lower them down. Slow, controlled movement both on the lift and return achieves the best results.
Torso Track
Of the commercial equipment the American Council on Exercise tested, only the torso track proved to be slightly better than the basic crunch. However, because of the risk of back strain and injury, the torso track should be used only by people with strong core muscles. To use the torso track, position your knees on the pads and your hands on the track handles. Tighten your abdominals, using them to control the movement as you slide your hands forward and then pull them back. For back safety, do not let the back arch or sag by pulling the abs up toward the spine.
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