Performing thousands of the standard style ab crunch is not going to see you develop a toned mid-section. For this, you need variation in your abdominal workout. Utilize the machines on offer in your gym to tone the parts of the abdominal where it is more difficult to achieve definition, like the lower abs. Your abdominal workout needn't be long and tedious, just focus it on the most effective exercises.
Captain's Chair
The captain's chair machine in your gym can be utilized to give your lower abdominal a good workout. Support your body weight on your arms and shoulders and keep your back flat against the padding. As a beginner or intermediate, raise your knees up to your rib cage and then down, feeling the tension in your abs. An advanced user should be able to raise their legs without bending the knees.
Torso Twist
The torso twist machine is an effective piece of equipment to isolate and work the oblique muscles. Adjust the machine to the correct size and weight for you and kneel down into the pads. Performing the exercise means twisting your hips to one side and then holding for a count of three. The weight resistance will be felt in the obliques as the machine tries to pull you back into alignment. Reverse the motion to the other side.
Stability Ball Situps
The stability ball is a simple piece of equipment but is effective for a number of abdominal exercises. To perform the situp, lay face up across the ball, keeping your knees bent and feet flat. Elevate your torso to a 45-degree angle, just like with a standard crunch, and feel the tension in your upper abdominal. Return to the starting position. Adding weight resistance behind your head or on your stomach will increase difficulty.
Bicycle Kick
The bicycle kick needs little more than a gym mat to perform but is a must for anyone keen on developing their abdominal region as it works all areas of the abs at the same time. Tension is constantly on the abdominal due to the motion of the exercise and the balance needed with both the upper torso and legs raised off the ground.
Member Comments