While machines are not required to get an ab workout, they can help you work the four abdominal muscle groups more effectively. Several ab machines provide support and guides that help to ensure you are working the abs properly and safely. Even so, using ab machines carries a risk of injury. Consult with a personal trainer or read the instructions carefully to use the equipment correctly.
Captains Chair
Also known as a Roman chair, the captain's chair ranked number one in the American Council on Exercise's 2001 study of abdominal exercises. Grip the handholds, resting your forearms on the pads and pressing your lower back into the back pad. Contract the abdominals as you lift your knees up toward the chest and then lower them without putting your feet back on the footrests. Move slowly and with control through both phases of the move. For an additional challenge, add an isometric hold at the top of the lift.
Seated Ab Curl Machine
The seated ab curl machine simulates a crunch, but is more effective at engaging the muscles. Sitting on the machine, grip the handles with your hands at shoulder level and hook your feet behind the lower pad to stabilize the ankles. Consciously contract the abs to pull the rib cage and pubic bone toward each other. Stabilize your hips and thighs. Move through the full range of motion.
Lever Seated Hip Raise Crunch
Similar to the seated ab curl machine, the seated hip raise machine simulates a crunch, but includes a reverse curl, thereby engaging the abs more fully. Sit on the machine with hands on the grips at shoulder level and feet hooked behind the lower pads. Contracting the abs, pull the handles down as you simultaneously lift the hips up. Another option is to adjust the seat to the side to engage the obliques.
Torso Twist Machine
The torso twist machine works the inner and outer oblique muscles using the other ab muscles to stabilize and protect the back. Sit or kneel on the torso twist machine, depending on the type you have available. Grip the handholds and engage the abs to stabilize the spine. Using your obliques, twist the lower body to one side, return to center and then twist to the other side. Move slowly and with control through each phase of the move to avoid momentum and back strain.
References
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- Personal Fitness Training: Theory & Practice; Mary Yoke; 2006
- ExRx: Lever Seated Hip Raise Crunch
- Fit Link: Torso Twist - Machine
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