Crunches and situps are not the only options when it is time to work your abs, and adding variety to your fitness routine is crucial to avoiding plateaus. Training your abs with machines and equipment will provide new stimulus and shock them into development, as well as helping to keep your workout interesting.
Warmup Stretch
Stretch your abs before starting the main workout. This will equalize the tension in the muscles and help you avoid injury. Lie face down on the floor and extend your arms to lift your torso. Keeping your pelvis pressed to the floor, slowly tilt your head back and arch your back. Exhale as you perform the movement, and be careful not to over-arch your back. Hold the position for around 30 seconds and return to the starting position. Avoid this exercise if you have existing back problems.
Lat Pulldown Machine Crunches
Fix a rope attachment to the high pulley of the lat pulldown machine. Kneel on the floor in front of the machine, with the back of your head facing the machine. Reach up overhead, and pull the rope down to about the level of your ears. Contract your abs, and draw your ribcage toward your pelvis by rolling your spine. Keep your hands in the same position, and keep your elbows tucked in throughout the movement. Gently return to the starting position.
Hanging Leg Raises
Hang from a chinup bar, with hands in an overhand grip and about shoulder-width apart. Bend your knees slightly, and take a deep breath. Inhale and roll your spine, to raise your knees and bring your pelvis toward your ribcage. Hold the position for a second before returning to the starting position. Keep your knees in the same position, and focus on contracting your abs throughout the movement. By raising your knees to alternate sides, during the movement, you can vary the exercise to more heavily involve your oblique muscles.
Machine Crunches
Sit at the abdominal crunch machine, with your chest against the pad and feet under the supports. Inhale and roll your spine to push against the pad and move the weight. Hold the contraction at the bottom of the movement, before returning to the starting position. Keep your abs contracted and the rest of your body relaxed throughout the exercise. Use light weights and high reps when you first start to use this exercise.
References
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
- "Strength Training Anatomy"; Frederic Delavier; 2010
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