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Ab Machine Exercises for Lower Abs and Obliques

Aug 18, 2011 | By Rick Rockwell
Ab Machine Exercises for Lower Abs and Obliques
Photo Credit IT Stock/Polka Dot/Getty Images

The rectus abdominis, which runs vertically and forms the "six pack" appearance, may be described as the "upper" and "lower" abs by some people, but according to the American Council on Exercise, it is impossible to engage the lower abs without also engaging the upper portion of the rectus abdominis. The external obliques run down the sides of the torso and help with lateral flexion and rotation of the spine. Several exercises may be done with machines to work the lower abs and obliques.

Barbell Machine Side Bend

The barbell machine side bend is an isolated move that targets the obliques. It requires a lever barbell machine and appropriate plate weights. Stand beside the machine so that your left side is beside the bar at mid-thigh level. Grab the bar in an overhanded grip with your left hand and disengage the bar. Bend your waist at the side so your upper body bends away from the weight bar -- this will cause the bar to lift. Pause and then slowly lower the bar as your waist bends sideways toward the bar -- this will cause the bar to lower. This completes one rep. Do one set of 12 to 15 reps, then continue to work the other side of your obliques by positioning your right side against the bar. Repeat the moves with your right hand holding the bar.

Lever Seated Twisting Leg Raise Crunch

This exercise works the obliques and the rectus abdominis. Sit in the machine with your back against the back support and your lower legs behind the padded bar. Grab the handles on each side. Flex and twist at your pelvis as you pull the handles down and pull the lower leg bar up and over to your left side. Return to the starting position and repeat to the right side. Continue to alternate between sides for 20 to 25 repetitions per side.

Seated Twist

The seated twist requires the use of a weight bench and a cable pulley machine with the cable set to medium height. Attach a stirrup to the cable pulley. Position the bench so that you may sit with your left side facing the cable pulley. Straddle the weight bench and grasp the stirrup with both hands. Your arms should extend straight toward the stirrup. This is the starting position. Keep your arms straight and rotate your torso to the opposite side until the cable touches your shoulder. Slowly return to the starting position and repeat. Do one to two sets of 12 to 15 repetitions. Repeat on the right side.

Captain's Chair

The captain's chair works the upper and lower rectus abdominis and the obliques. Position yourself on a captain's chair with your upper body pressed back into the back pad and your hands gripping the handles. Keep your upper body straight and still as you let your legs dangle. This is the starting position. Bring your knees up toward your chest in a slow and deliberate movement. Pause and then slowly return to the starting position to complete one rep. Do 20 to 25 reps.

References

Article reviewed by Leah Ann Crussell Last updated on: Aug 18, 2011

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