The American Council on Exercise reports that most people are unable to exercise their lower abs independently of the upper abs. However, abdominal ab machines provide assistance in guiding users through proper movement to fully engage the four abdominal groups. While effective, ab machines carry a risk of injury particularly to the back. Don't use an ab machine without assistance from a personal trainer or reading the instructions.
Lever Seated Hip Raise Crunch
The lever seated hip raise crunch simulates a crunch and reverse curl, engaging upper and lower abs fully. Adjust the seat on the machine so that you can hold the handles at shoulder level. Hook your feet behind the lower pad. Tighten your ab muscles as you pull the handles down and simultaneously lift the hips. Return to the start position, but keep the abs contracted. Repeat, keeping the abs fully engaged through the full range of motion.
Captains Chair
In 2001, the American Council on Exercise ranked the captains chair no. 1 for obliques and no. 2 for rectus abdominus exercises and the top-rated machine for engaging abs. Stand on the footrests with your back pressed against the pad. Grip the handles and rest your forearms on the arm pads. Squeeze your abs as you lift your knees toward your chest. Lower your feet without putting them on the foot rests and then repeat. Move slowly with control during the lifting and lowering phases. For more difficulty, perform an isometric hold at the top of the lift.
Torso Twist Machine
The torso twist machine targets both sets of obliques, but uses the other ab muscles to provide stability to the back. Depending on the type of machine you have, sit or kneel on the pad. Grip the handles and tighten your abs to stabilize your spine. Keeping the abs engaged, twist your lower body to one side and then the other. Move slowly, with control to avoid momentum and potential back injury.
Seated Ab Curl Machine
The seated ab curl machine is similar to the lever seated hip raise machine except that it doesn't include the hip lift. It simulates a crunch, but with added resistance and controlled motion it engages the abs more effectively than crunches on the floor. Sit on the machine and grip the handles at shoulder level. Hook your feet behind the lower pads to stabilize your legs. Squeeze your abs as pull the handles down. Think about pulling your rib cage and pubic bone together.
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