If you can easily perform more than 100 crunches in one sitting, it´s time to take your abdominal exercise program to the next level. Certain types of abdominal exercise machines either add resistance, impose a significant balance challenge, increase the range of motion of the exercise or all of the above.
Cable Equipment
Cable exercise equipment provides the most versatile selection of abdominal workouts. These machines consist of a weight-and-pulley system with attachments at the lower and upper parts of the machine. Since cable equipment comes with benches or seating devices, it is possible to use them in conjunction with balance boards, stability balls or abdominal slant boards. Cable machines also facilitate abdominal exercises in all planes of motion and in all body positions. Standing rotational oblique exercises provide sport-specific training; supine exercises add resistance to the traditional abdominal crunch; and prone cable exercises engage your deep core stabilizers.
Captain´s Chair
As part of a 2001 American Council on Exercise-commissioned abdominal exercise study, lead author Peter Francis reported that the captain´s chair provides the highest activity in the obliques and second highest activity in the rectus abdominus -- the large, central external abdominal muscle. Its execution from a standing position makes the captain´s chair one of the most functional exercise machines since ideal postural alignment requires abdominal support in the upright position. This machine requires you to support your back against the machine´s back rest pad and place your elbows on the two armrests. The movement involves bending your knees and drawing them toward your chest.
Ab Crunch Machine
The abdominal crunch machine combines the movement mechanics of the traditional ab crunch and the reverse curl. Performed from an upright seated position, it adds resistance to these common exercises and enables challenging abdominal workouts for those whose medical conditions prevent them from lying supine on the floor. To perform the exercise, set the weight, sit on the machine, grasp the overhead handles and place both feet under the foot supports. Simultaneously flex your upper torso and draw your legs toward your chest. The abdominal crunch machine isolates your rectus abdominus muscle.
Roman Chair
The Roman chair provides advanced training while increasing spinal flexibility. The abdominal muscle challenge comes primarily from the machine´s increased range of motion, but it´s possible to add resistance in the form of a weight, barbell plate or resistance band. The machine has an elevated platform and a foot support. To perform the crunch, sit on the platform and tuck your ankles under the foot support. Depending on your back strength and flexibility, lean back until your spine is either in a full or partially extended position. Draw your belly in as you curl your upper torso to the upright position. To work your obliques, bend your knees, position your body on one side and bend at your waist. Return to the starting position by aiming your shoulder toward your top hip.
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