The abdominal muscles are located between the ribs and pelvis, in front of the body. The abdominals support the trunk, allow movement and regulate internal abdomen pressure. Your abdominals need to be strengthened to prevent fat accumulation. Specific machines and devices can properly engage your entire abdominal wall.
Ab Crunch (Resistance Machine)
The ab crunch machine gives you a way to strengthen through resistance. Most abdominal crunch machines come equipped with handles and elbow pads. Sit with your hips and lower back pressing against the back pad. Your hands are on the handles with your bent elbows lightly touching the pads. Your knees are bent with your feet flat on the floor. Sink your rib cage while simultaneously tightening your abdominals. Slowly guide your fingers down through the bars. How much you sink your rib cage toward the pelvis dictates a full range of motion. Gradually allow the bar attachment upward while keeping a constant abdominal contraction. Make sure not to pull too much from your arms on the resisted phase.
Ab Roller
The ab roller is an exercise device that specializes in toning the abdominals. The ab roller generates a better abdominal isolation for the traditional supine crunch. The back of your head rests on a square cushion pad. Your hands lightly grasp the horizontal metal bar, located directly over your face. Your entire spine lays supported on the floor. You can either keep your feet on the floor or elevate your legs. Contract your abdominal wall and slightly push your hands through the bar. The ab roller assists you in flexing the spine. Hold your abdominal contraction for two seconds at your peak range of motion. Release the ab roller back toward the floor while sustaining your abdominal tension. You can progress the ab roller crunch by adding an extra resistance piece to the bar.
Ab Wheel
The ab wheel has the unique ability to build abdominal strength from a prone position. The ab wheel is little more than small bar pushed through the center of a small plastic wheel. Another distinct characteristic of the ab wheel is it recruits other upper body muscles. The chest, back, arms and shoulders all lend support to the abdominals in movement execution. Bend your knees, cross your ankles and establish a kneeling position. The ab wheel is placed in front of the body. Your upper body slightly leans forward without rounding the spine. Grab each side of the bar palms down while straightening your arms. Roll the wheel forward away from your body. Keep your abdominal contraction and spinal stability, as your hands move away from you. Bring the wheel back toward you once you reach a full forward stretch. Cease the exercise once you can longer maintain trunk stabilization.
Bosu Ball
A bosu ball creates an unstable platform, which gives a deeper abdominal stimulation. A simple description of a bosu ball is its "half physio ball - half flat platform". Place the platform side down on the floor. Lie supine with your lower spine situated near the top of the ball. Bend your knees and cross your arms across your chest. Your legs are right angles with your feet flat on the floor. Contract your abdominals while sinking your rib cage toward the pelvis. Curl your shoulder blades slightly forward. Hold your abdominal contraction for about three seconds. Slowly allow your shoulder blades down until your back is straight. Keep your head stationary throughout the movement. Medicine ball throws, trunk rotation crunches and leg raise crunches are three bosu crunch variations.
References
- "Abdominal Training (Nutrition and Fitness)"; Christopher M. Norris; 2002
- "Core Training: For Greater Strength and Better Health"; Mark Verstegan; 2005
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