Working the belly is one thing, but getting results is another. You need to be very precise and disciplined with your workouts to get the greatest return on your time investment. Resorting to the use of a machine is often the best approach to take when you are a beginner. Being that machines have backrests and supports, you have a greater chance of executing proper form.
Crunch Machine
The abdominal region consists of the rectus abdominis, inner and outer obliques, and transverse abdominis. When it comes to training the abs, the goal is to target as much of this musculature as possible to insure full development. This requires you to do exercises from different angles and with different movement patterns. The seated ab crunch is a good machine for targeting the upper and lower rectus abdominis. This is the main muscle in the center of the stomach. Your obliques, which run down the sides of the rib cage, also contract to help stabilize your body.
Features of the Machine
The machine has a seat with backrest and handles that stick up at an angle behind your head. The handles are fused to the backrest and there is a padded roller support on the bottom that you place your feet under during the exercise. A weight stack sits at the bottom of the machine and it gets adjusted by sliding a pin into a groove. This weight usually starts off at 10 lbs. and goes up to 100 or higher in 10-lb. increments. Adding resistance will increase the emphasis on your muscles and boost your progress.
Movement with the Exercise
Although machine exercises might be a little easier than free weight and bodyweight exercises, you still need to use good mechanics. The most important thing is that your body is anchored well on the machine. Start by sitting on the seat, resting your back against the backrest and slipping your feet under the padded roller. The curvature on the top of your feet should follow the contour of the roller. Keeping your back tight to the backrest, grasp the handles above your head, and bend forward at the waist. Simultaneously lift your legs in the air and try to touch your knees to your elbows. Hold this position for a full second, slowly return to the starting position, and repeat.
Common Errors
Two common errors often take place with this machine. First of all, exercisers often let the supports slam down hard when they come back to the starting position. This will take work away from your abs. Another error is made when an exerciser moves his head down as he performs a crunch. This places excess stress on the cervical spine and should be avoided. You want to focus on keeping a straight line from the back of your head to your lower back throughout.
Notes About Ab Machine
The main focus of the seated ab crunch is to tighten and tone your abs. If you have belly fat, you cannot rid yourself of it just by doing many reps and sets with the machine. This is a myth known as spot reduction. The most effective way to melt belly fat is through cardiovascular exercise.
Member Comments