Login
Sign Up  |  

Ab Exercises

Looking for the best lower ab exercises to get those six pack abs? It’s a fact, everyone has dreamed of having rock hard abs, but few are doing the correct lower abdominal exercises to get them.

Aside from looking great, having strong abdominal muscles will increase your body’s overall control and stabilisation, allowing you to lift heavier weights and making you less susceptible to injury.

WorkoutBOX contains the best abdominal exercises that are designed to build your abs while also strengthening other parts of the body. Add these ab exercises into your weekly routine and soon you’ll start to reap the benefits – so get moving!

Ab Exercises

 : All | Lower Abs | Upper Abs | Obliques

Ab Muscles

Ab Exercise Muscles

45 Degree Side Crunch

Beginner
45 Degree Side Crunch
The 45 Degree Side Crunch is an effective exercise for strengthening and developing the abdominal muscles. This exercise is a great way to change up your ab routine. Below you will find a video tutorial and ste 
more...
Targets : Abdominals View Exercise

Ab Crunch Machine

Beginner
Ab Crunch Machine
The ab crunch machine is a unique way of exercising the abdominal muscles and is good for beginners because it works the stomach muscles whilst in a seated position. If you are not used to performing ab crunch 
more...
Targets : Abdominals View Exercise

Alternating Heel Touches

Beginner
Alternating Heel Touches
The Alternating Heel Touch is an effective exercise for strengthening and developing the abdominal muscles. This is a great exercise for everyone from beginners to advanced exercisers. Below you will find a vid 
more...
Targets : Abdominals View Exercise

Bent Knee Hip Raise

Beginner
Bent Knee Hip Raise
The Bent Knee Hip Raise is an effective exercise for strengthening and developing the abdominal muscles. This is a great ab exercise to use if you're looking to really tone up the lower portion of the stomach.  
more...
Targets : Lower Abs View Exercise

Bicycle Crunch

Intermediate
Bicycle Crunch
The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.
Targets : Lower Abs View Exercise

Bicycle Crunch, Bosu

Advanced
Bicycle Crunch, Bosu
The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very tough exercise and one that should be practiced on a flat gym mat before progressing to the bosu ball.
Targets : Lower Abs View Exercise

Bicycle Crunch, Reverse

Intermediate
Bicycle Crunch, Reverse
The Reverse Bicycle Crunch is an effective exercise for developing and strengthening the obliques. This is a tough exercise and will require a good amount of core strength and balance. Below you will find a vid 
more...
Targets : Abdominals View Exercise

Body Raise, Hanging

Advanced
Body Raise, Hanging
The hanging body raise is an advanced exercise for developing the abs, and is performed by hanging from a bar and lifting the full body overhead. This exercise will develop upper body & abdominal strength. Belo 
more...
Targets : Abdominals View Exercise

Cable Crunches

Intermediate
Cable Crunches
Cable crunches are a progression of the standard abdominal crunch exercise that help to develop further size and strength. The additional resistance and instability of the cable pulley system will really chall 
more...
Targets : Upper Abs View Exercise

Crunch

Beginner
Crunch
The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.
Targets : Abdominals View Exercise

Crunch, Alternating Side, Stability Ball

Intermediate
Crunch, Alternating Side, Stability Ball
The alternating side crunch is also known as the twisting crunch or rotating crunch and is extremely effective for working the abdominal oblique muscles. Performing this exercise on a stability ball also helps  
more...
Targets : Obliques View Exercise

Crunch, Arms Overhead

Intermediate
Crunch, Arms Overhead
An even more challenging version of the standard crunch. Placing the arms out above the head increases the intensity on the abdominal muscles.
Targets : Abdominals View Exercise

Crunch, Double, Bench

Intermediate
Crunch, Double, Bench
The double crunch on the bench includes 2 separate movements, an abdominal crunch and the flexing of the hips. This targets the upper and lower abdominals in one exercise. The added challenge of maintaining you 
more...
Targets : Upper Abs View Exercise

Crunch, Elbow to Knee

Intermediate
Crunch, Elbow to Knee
This version of the crunch exercise targets the oblique’s and lower abdominals by connecting the elbow of one arm to the opposing knee. It involves several movements so it will also challenge your coordination  
more...
Targets : Obliques View Exercise

Crunch, Elevated Legs

Beginner
Crunch, Elevated Legs
This crunch is an effective exercise for developing the abs, and is performed by performing a normal crunch with the legs elevated. Elevating the legs & placing the hands to the side of the head makes the exerc 
more...
Targets : Abdominals View Exercise

Crunch, Exercise Ball

Intermediate
Crunch, Exercise Ball
Performing the standard abdominal crunch on an exercise ball works the core abdominal muscles much harder. It promotes good technique and helps to improve core stability.
Targets : Abdominals View Exercise

Crunch, Hands to Floor

Beginner
Crunch, Hands to Floor
This crunch is an effective exercise for developing the abs, and is performed by crunching enough so that the hands move 6 inches across the ground. Below you'll find a video guide and step by step instructions 
more...
Targets : Abdominals View Exercise

Crunch, Hands to Head

Beginner
Crunch, Hands to Head
This crunch is an effective exercise for developing the abs, and is performed by bending the knees, placing the hands to the side of the head, performing a crunch. The movement should only occur in your abdomin 
more...
Targets : Abdominals View Exercise

Crunch, Iron Cross

Advanced
Crunch, Iron Cross
The iron cross sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching one elbow to the opposite knee. Below you'll find a video guide and step by 
more...
Targets : Obliques View Exercise

Crunch, Knee Hug

Intermediate
Crunch, Knee Hug
This crunch is an effective exercise for developing the abs, and is performed by executing a v sit up and hugging the knees at the top. This version of the crunch helps to develop balance and coordination. Belo 
more...
Targets : Abdominals View Exercise

Crunch, Leg Climb

Beginner
Crunch, Leg Climb
The leg climb crunch is an effective exercise for developing the abs, and is performed by extending one leg up and climbing up it while contracting the abs. It's also a great stretch for the hamstrings. Below y 
more...
Targets : Abdominals View Exercise

Crunch, Medicine Ball, Overhead

Intermediate
Crunch, Medicine Ball, Overhead
This crunch with medicine ball is an effective exercise for developing the abs, and is executed by performing a normal crunch with a medicine ball overhead for added resistance. This version further challenges  
more...
Targets : Abdominals View Exercise

Crunch, Side

Beginner
Crunch, Side
The Side Crunch is an effective exercise for developing and strengthening the obliques. Make sure to be conscious of your movements while performing this exercise. Below is a video tutorial and step by step ins 
more...
Targets : Obliques View Exercise

Crunch, Stability Ball, Reach and Pass

Intermediate
Crunch, Stability Ball, Reach and Pass
A big variation on the standard crunch. The crunch with stability ball reach and pass really targets the core abdominal muscles and is great for improving balance and coordination. It involves passing a stabili 
more...
Targets : Upper Abs View Exercise

Crunch, Static Hold

Beginner
Crunch, Static Hold
The Static Hold Crunch is an effective exercise for strengthening and developing the abdominals. If you are finding regular crunches too easy, this exercise will make you feel the burn. Below you will find a vi 
more...
Targets : Abdominals View Exercise

Crunch, Straight Leg

Beginner
Crunch, Straight Leg
This crunch is an effective exercise for developing the abs, and is performed by executing a normal crunch with the legs extended. This position really helps to promote good technique & focus on the abdominals. 
more...
Targets : Abdominals View Exercise

Crunch, Toe Touches, Alternating

Intermediate
Crunch, Toe Touches, Alternating
The alternating toe touch crunch is an effective exercise for developing the abs, and is performed by extending legs up and reaching for the toes, contracting the abs. Alternating the move increases the time of 
more...
Targets : Obliques View Exercise

Crunch, Toe Touches, Lying

Intermediate
Crunch, Toe Touches, Lying
The toe touch crunch is an effective exercise for developing the abs, and is performed by extending legs up and reaching for the toes, contracting the abs. This also stretches the hamstrings and is a good isome 
more...
Targets : Abdominals View Exercise

Crunches, Reverse

Intermediate
Crunches, Reverse
The reverse crunch is a good alternative to the standard crunch, instead of crunching your upper body towards your legs, you crunch the legs up towards your chest and your upper body remains stationary. This ex 
more...
Targets : Upper Abs View Exercise

Dead Bug

Beginner
Dead Bug
The dead bug exercise is aptly named because it imitates the actions of a dying bug. Apart from the name it's a great exercise for working the whole abdominal region. Dead bugs also improve coordination of move 
more...
Targets : Abdominals View Exercise

Decline Crunch with Press, Barbell

Advanced
Decline Crunch with Press, Barbell
The Decline Crunch with a Barbell Press is an effective exercise for strengthening and developing the abdominal and shoulder muscles. Make sure to watch your form, as you will be performing simultaneous movemen 
more...
Targets : Lower Abs View Exercise

Frog Sit Ups

Beginner
Frog Sit Ups
Frog Sit Ups are an effective exercise for strengthening and developing the abdominal muscles. This exercise is a great alternative to change up your ab routine. Below you will find a video tutorial and step by 
more...
Targets : Abdominals View Exercise

Full Crunch, Medicine Ball

Intermediate
Full Crunch, Medicine Ball
This crunch is an effective exercise for developing the abs, and is performed by executing a normal crunch, keeping the hands with the med ball constantly directly overhead. Below you'll find a video guide and  
more...
Targets : Abdominals View Exercise

Gorilla Chin Crunch

Advanced
Gorilla Chin Crunch
The Gorilla Chin Crunch is an effective exercise for strengthening the abdominal and back muscles. This is a very tough exercise that should be done by only advanced lifters. Below you will find a video tutoria 
more...
Targets : Abdominals View Exercise

Leg Lift, Knee Hug

Beginner
Leg Lift, Knee Hug
The Knee Hug Leg Lift is an effective exercise for strengthening and developing the abdominal muscles. Make sure to extend your legs all the way and then hug your legs as you bring them up to your chest. Below  
more...
Targets : Abdominals View Exercise

Leg Raises, Bent Knee

Intermediate
Leg Raises, Bent Knee
Using a Roman Chair to perform bent knee leg raises increases the load on the lower abdominals and hip flexors. It also hits the obliques and the front and outer thighs. A less challenging option to this exerci 
more...
Targets : Lower Abs View Exercise

Leg Raises, Bent Knee, Twisting

Intermediate
Leg Raises, Bent Knee, Twisting
The bent knee twisting leg raise is a progression from the standard knee leg raise exercise. The trunk twist or rotation creates an additional challenge for the obliques and helps to develop coordination.
Targets : Obliques View Exercise

Leg Raises, Hanging

Advanced
Leg Raises, Hanging
Hanging leg raises require a considerable amount of strength in the arms, shoulders and core abdominals. However if you can master the technique of this exercise you will experience considerable strength gains  
more...
Targets : Lower Abs View Exercise

Leg Raises, Lying

Beginner
Leg Raises, Lying
The lying leg raise works all the major abdominal muscles, obliques, hip flexors and also the front of the thighs. It helps to develop a strong midsection along with balance and coordination.
Targets : Lower Abs View Exercise

Leg Raises, Roman Chair

Intermediate
Leg Raises, Roman Chair
If you really want an intense exercise for the lower abdominals then straight leg raises in a roman chair are the ones to do. They will work the lower abs really hard along with the upper abs and oblique's and  
more...
Targets : Lower Abs View Exercise

Leg Raises, Weighted, Lying

Advanced
Leg Raises, Weighted, Lying
The lying cable leg raise targets the abdominals and obliques and also the hip flexors. The added weight will increase strength and the use of the cable helps to develop core stability, strength and coordinatio 
more...
Targets : Lower Abs View Exercise

Leg Tucks, Seated, Bench

Advanced
Leg Tucks, Seated, Bench
The Seated Bench Leg Tucks are an effective exercise for strengthening and developing the abs. The goal of the exercise is not to complete a high quantity of repetitions but rather complete high quality repetit 
more...
Targets : Abdominals View Exercise

Mountain Climbers

Intermediate
Mountain Climbers
The mountain climber is an effective exercise for developing the legs and core, and is performed by switching the position of the legs while in a plank pose. The prone mountain climber exercise is a classic mov 
more...
Targets : Lower Abs View Exercise

Oblique Stretch, Standing

Beginner
Oblique Stretch, Standing
The Standing Oblique Stretch targets the oblique muscles. Perform this stretch after your ab workout to relieve tight muscles and help maintain flexibility. Below you'll find a video guide and step by step inst 
more...
Targets : Obliques View Exercise

Plank, Elbow

Intermediate
Plank, Elbow
The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely  
more...
Targets : Abdominals View Exercise

Russian Twist

Advanced
Russian Twist
The Russian twist is an effective exercise for developing the abs, and is performed by rotating the body from side to side with the body in a v position. The Russian twist exercise will improve core strength, s 
more...
Targets : Abdominals View Exercise

Russian Twist, Dumbbell

Advanced
Russian Twist, Dumbbell
The Russian twist with dumbbell is an effective exercise for developing the abs, and is performed by rotating the body from side to side with the body in a v position. Using a dumbbell adds more resistance to t 
more...
Targets : Abdominals View Exercise

Russian Twist, Medicine Ball

Advanced
Russian Twist, Medicine Ball
This Russian twist is an effective exercise for developing the abs, and is performed by rotating the body from side to side with the body in a v position. It comprises of multiple movements and requires good ba 
more...
Targets : Abdominals View Exercise

Scissor Kick, Up and Down

Advanced
Scissor Kick, Up and Down
The Up and Down Scissor Kick is an effective exercise for strengthening and developing the abdominal muscles. This is a difficult exercise, so make sure you can perform this exercise for a couple minutes. Below 
more...
Targets : Abdominals View Exercise

Side Bends, Dumbbell

Beginner
Side Bends, Dumbbell
The Dumbbell Side Bend is an effective exercise for strengthening and developing the oblique muscles. Be sure to control the dumbbell as you move through this exercise. Below you will find a video tutorial and  
more...
Targets : Obliques View Exercise

Side Bends, Lying

Beginner
Side Bends, Lying
Lying side bends really target the internal and external obliques. If you want to build a good set of abdominals then you need to work the obliques on a regular basis. This exercise will also help to improve co 
more...
Targets : Obliques View Exercise

Sit Up, Bench, Declined

Intermediate
Sit Up, Bench, Declined
The declined sit up works the abdominals hard because you have the added challenge of overcoming gravity. It targets the whole abdominal region but focuses mainly on the lower abdominals.
Targets : Lower Abs View Exercise

Stability Ball, Jack Knife with Push Up

Advanced
Stability Ball, Jack Knife with Push Up
The stability ball jack knife with push up is not for beginners. It’s an exercise that incorporates multiple joint movements and requires great skill and balance to perform correctly. It targets the core abdomi 
more...
Targets : Lower Abs View Exercise

V Sit Up, Double Up

Advanced
V Sit Up, Double Up
The double up v sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching up to bring them all together twice. This is a combination crunch exercise 
more...
Targets : Abdominals View Exercise

V Sit Ups

Intermediate
V Sit Ups
The v sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching up to bring them all together. It can be quite challenging for beginners as it requ 
more...
Targets : Lower Abs View Exercise

X Sit Ups

Advanced
X Sit Ups
The x sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching up to bring them all together. This exercise requires very good balance, coordinatio 
more...
Targets : Abdominals View Exercise

Some Ab Workouts you should try

Quick and Easy Ab Workout
Quick and Easy Ab Workout
Level : Beginner
» View Workout
Home Abdominal Workout
Home Abdominal Workout
Level : Beginner
» View Workout
Six Pack Abs Workout
Six Pack Abs Workout
Level : Intermediate
» View Workout
Complete Ab Workout
Complete Ab Workout
Level : Advanced
» View Workout
Upper Ab Workout
Upper Ab Workout
Level : Advanced
» View Workout
Killer Ab Workout
Killer Ab Workout
Level : Advanced
» View Workout

FEATURE ARTICLE

Minimize

Ab Crunch Machine

Types of ab crunch machines

Since a lot of people struggle with stomach fat, also known as ab flab, it’s no wonder that the ab exercise machine industry has really taken off. That’s actually the same reason for which many beginner fitness enthusiasts find it hard to figure out what type of exercise machine for their abdominal muscles they would be best advised to buy. Sure, you can head on down to Amazon, or any other major online retailer, and try to wade your way through the plethora of results, reviews, discounts, ads, and so on. However, chances are you will leave the site feeling overwhelmed, and without having made any purchases whatsoever.

This is why we’ve compiled the following list. It particularly focuses on ab crunch machines, but it also tells you a bit about other types of exercise machines or pieces of gym equipment that you might be interested in. Of course, the main difference between the two categories is that you’re not likely to buy a Smith machine and have it installed at home, whereas a crunch ball might just find its way to your fitness room at home. As such, the other point of this list is to help you figure out what excersize machine to use, when at the gym. Join us, as we explore the differences between power towers, sit up benches and the like. Also, check out our rundown of some of the most popular ab crunch machines that you’re likely to come across at your local gym.

Sit up benches

You’ve definitely seen them, because they’re probably the most popular type of machine for training the abs out there. There’s scarcely a gym without one, probably because they’re very versatile. They allow you to perform a wide range of exercises (for your back, neck, or thighs, for instance) and can thus be used both by rookie trainees, as well as by seasoned fitness pros. Their main purpose is to help strengthen the core muscles via all sorts of modified and improved versions of the classical sit-up. Yet that’s not all you can do on a sit-up bench: leg raises and crunches can also be performed with their aid.

The sit-up benches that you see at the gym are usually massive, yet there are plenty of home varieties, which can be folded and stored away, and which are obviously smaller. If you’re thinking of buying a sit-up bench for your home, definitely consider an adjustable one. It will allow you to play with the angle you use, which means your body will be working to offset various degrees of resistance, correlated to the incline angle of the bench. One thing to bear in mind, when working on the bench is that if you don’t pay attention to the proper form, benches tend to be a bit hard on your lower back area.

Ab chairs

These pieces of equipment are very interesting and also useful to use at home. The ab chair is especially great for beginners and for people with pre-existing physical conditions, given its structure. Since you have a full back rest to lean back on, your whole back is protected, lumbar area included. The way you perform a crunch on this machine is via the chair’s folding mechanism. The ab muscles (as well as the rest of your core) pull up the weights, with the aid of your legs. In fact, ab chairs are great for lower body workouts as a whole. And the best part is that you don’t actually need to have a strong core when you start out using this machine, so it’s entirely beginner-friendly. Ab boards, twist trainers, and balance ball chairs all fall into this category, which you may peruse at will on the various online stores, with one amendment: while there are some great quality ab chairs out there, the better ones tend to be more expensive, while the cheap ones are usually very poorly made.

Ab wheels

They may look deceptively simple, these ab wheels, but, in fact, they’re highly effective training tools for your ab muscles. All you need to do in order to use them is to get down on your knees and roll the wheel across the floor back and forth. Though they’re called ‘ab’ wheels, these devices work more than your abdominal muscles. In fact, they’re good for your entire upper body. The trick about this movement is that it directly targets your abs by isolating them, but since you’re essentially lying down, parallel to the floor, you’re also giving your lower back a good workout. Another advantage to using ab wheels is that their shape, how much they weigh, and their size allows you to easily transport and store them. If you’re one of those people who won’t take a break from their fitness routine even while they’re away on holiday, you might consider buying one of these devices, to use while traveling.

By and large, ab wheelscan be used by beginner trainees, but since using them only relies on your bodyweight, you should have a rather well developed core when you start working out with such a device. As far as the price/quality ratio goes, there’s a wide range of ab wheels available for purchase out there, from the simpler and more affordable, to the more complex and expensive. We recommend you pay a few extra bucks for a more complex ab wheel, which makes use of special technologies, since it will allow you to perform a wider range of exercises with it.

Ab gliders

The design of your average ab glider forces the extra stimulation of a typical crunch, which means this machine will help you get more out of your training session than by performing a regular crunch. The machine actually employs all your major muscle groups, so even though ab gliders tend to be somewhat bigger machines, they are very versatile in terms of settings and the kind of workout you can get out of using them. They will help you train your shoulder muscles, your back, and most other muscles, as part of a complete body workout. For instance, they’re very helpful with toning flexor muscles in your lower back, as well as the rotary cuff in your shoulders. If that’s what you’re going for, then take a look at the offers available for ab gliders at the moment – however, do bear in mind that these machines take up a lot of space and can be difficult to store properly in smaller homes. That being said, they’re not as efficient for training and strengthening your core as other machines, so you may want to think things through before you buy one.

Ab rollers/Ab crunchers

You’ve definitely seen these products advertised under the ‘As Seen on TV’ category. Their infomercials usually promise major progress and massive strength gains in close to no time at all. This, of course, might lead the more training-minded of you to harbor some suspicions regarding their actual efficiency. These doubts are justified, since, while ab rollers do come with some genuine benefits, they’re not precisely the ideal machine for advanced fitness enthusiasts. However, they do provide great support for your neck, thus helping you avoid one of the biggest pitfalls of ab training: neck pains. Additionally, theab cruncher is also very good for training your upper abdominals. After all is said and done, ab crunchers are great for seniors, people in a fragile state of health, as well as for beginners and women who want to strengthen their core. There are plenty of ab rolling workouts out there that have been designed especially for the ab roller and you can download most of them in .pdf format for free.

Excercise balls

All right, so they’re not precisely ab crunch machines, but this doesn’t mean they are not highly efficient devices for training your abs, as well as your legs, butt, or what have you. You can do special variants of crunches with them, but you can also do a great many other exercises, for your core, neck, back, glutes, and other important groups of muscles. Some people even use them for full body workouts, since workout balls come with several advantages: for one thing, they’re very affordable – you only have to pay a few dollars for them, but you can get your whole body worked out; for another, they’re usually very fun to use, once you get the hang of them. While many trainees use them for crunches, even more use them for the necessary stretching exercises that they add to the end of their workouts.

Roman chairs

These devices are also called ‘hyperextension machines’ – a self-explanatory name, in terms of the main move they employ. As this alternative moniker suggests, Roman chairs are best used for your lower back, but this doesn’t mean they can’t also be used efficiently for crunches and other core strengthening exercises. The double crunch machine is, in fact, a hyperextension machine. Additionally, a strong lower back is crucial for people who are serious about their fitness and strength levels, but also for beginners. Want more boons out of this machine? It’s great for a number of exercises, including the four-way hip extension, leg curls, leg press exercises, flexion movements, exercises for your thigh muscles, and knee joint PT workouts.

It’s therefore safe to say that just about anyone can benefit from exercising the muscles in their lumbar area through extensions. They will make your hips look slimmer by burning away the fat stored in that area. They will help alleviate the lower back pain that many of us experience, due to our sedentary lifestyles, which usually involve a lot of sitting in front of a PC. If you plan on using a hyperextension machine as part of a physical therapy routine, always consult with a doctor first and don’t overexert yourself. Start out small and work your way up to more intense and complex exercises.

The Smith crunch machine

Weight trainers should be well accustomed to the Smith machine, which is a piece of gym equipment that was first invented by Jack LaLanne in the 1950s. His rudimentary first version was simply a sliding mechanism with a barbell weight attached and suspended onto pegs. That prototype also made use of a spotter, which is no longer the case with modern Smith machines. The design of the modern version was completed by Paul Martin, as commissioned by Rudy Smith, by the end of that same decade. By that point, Rudy Smith had become an executive in a Los Angeles chain of gyms, the first ones to install Smith machines, and the device was becoming widespread.

The whole point of the Smith machine is to be used for self-spotting during vertical lifts. While early models only allowed for vertical slider movements of the bar and weights, more modern ones also include some backward and forward swinging. The Smith machine can be used for cruches, squats, as well as a variety of other exercises. You don’t have to place the weights back on the rack with this machine, since a simple rotation of your wrists will slide and lock the barbell, leaving ithanging in place at whatever point you choose to stop during the lift. While the Smith machine is, indeed, effective, it’s important to combine the use of this device with bodyweight and free weight exercises. Not only does variety provide more efficiency, but prolonged use of the Smith machine alone can result in muscular imbalance, as well as lifting injuries.

The Yukon crunch machine

The AbCruch Machine from Yukon Fitness is a power tower-type device, which works your abdominal muscles through isolation. It comes with an adjustable seat that will help hold down your legs and ankles while you perform the crunches by leaning forward. The leverage arms also allow a wide range of movement, which essentially helps you target your entire ab muscles. The seat comes with cushioning and it can also be adjusted for various sizes of lifters, thus making the whole workout far more comfortable thanks to the seated position. You can either use standard or Olympic weighted plates on this versatile machine, which makes the rather major investment in purchasing one well worth it. Typically, a Yukon Ab Crunch Machine will cost upward of $250, without postage, handling, and delivery.

The Life Fitness crunch machine

The Ab Crunch machine from Life Fitness is also a power tower with a very sleek design (fully customizable). Since it’s a commercial piece of equipment, you will see it in numerous gyms – it is easy to adjust, control, and use, and it’s also the kind of gym machine that tracks the user’s progress and comes with pre-designed workouts. Although on first glance this machine may look intimidating, its manufacturers claim it’s ideal for exercisers with little or no previous experience in strength training. That’s because they can opt for a low resistance setting at the beginning. They also boast the biomechanically correct design of the machine, as well as its patented Lifeband Resistance System which allows users to adjust the settings on the machine in small increments.

There are, of course, other options – some of which you’ve definitely seen advertised on TV and which have made it to lists of the worst choices for workout machines. We advise you to steer clear of stuff that includes the word ‘toner’ or ‘ultimate’ in its title. However, since this is not a ‘professional’ versus ‘commercial’ fitness machine type article, at the end of the day, whatever routines work for you, then those are the best!

The4 best ab crunch machine exercises

The cool thing about ab crunch machine exercises is that they provide a welcome alternative, a different way to work out this often problematic area. How tired are you of traditional crunches, bicycle crunches, V ups and situps? Want a way to tone this area that will work both your inner and your outer muscle fiber? Read on, for the names and detailed performance technique instructions of the best ab crunch machine exercises.

1.      The ab crunch machine

This classic exercise is suitable for beginners and works by isolating your ab muscles. Adjust a low resistance level, affix your feet to the pads and grab a hold of the handles at the top. Bend your arms in a straight angle and rest your triceps on the pads of the machine. Crunch the upper part of your torso at the same time as you lift your legs. Do this very slowly, in order to maintain control and to make sure you’re moving the weight with your abs, not your legs and feet. Pause at the top of the movement, then resume the initial position by lowering your legs very slowly, as you inhale.

2.      Single Arm Side Bends on the High-Pulley Cable Machine

Attach the handle to a power tower than raise it to the highest position of the pulley. Stand with one side toward the cable, reach up with one hand and grab the cable with an underhand grip. Pull it down to the point the handle has almost reached your shoulder and your elbow is touching the side of your body. With your feet at hip-width distance, place the free hand on your hip to stabilize the pivot point of your upper body. Pull the weight down with a side crunch while tightening your obliques. Once you’ve tightened them as much as you can, slowly let go of the weight and resume the initial position. Never unload the stack of weights while you are resting. Keep your oblique muscles contracted throughout and repeat the move to the point of failure.

3.      The Smith Machine Reverse Crunch

This move is also known as the hip raise. You need to place a bench under the legs of the rack and then load the bar with appropriate weighted plates. Lie down on the bench, then prop the soles of your feet against the bar. Unlock the bar with your feet and reach up and out with your legs. If you need to, make use of the aid of your hands. Rotate your pelvis, flex your spine and lift your hips off the bench. Keep your kneed slightly bent during the movement. Pause for a second or two at the top of the movement, then slowly lower your hips back down onto the bench.

4.      The Ab Roller

This move is performed with the aid of an ab wheel. Grab a hold of its handles with both your hands and kneel. Place the roller in front of you and get into kneeling push up position. As you inhale, slowly roll the wheel forth, while stretching out your body. It should be parallel to the floor, but not touching it at any time. Pause immediately after you’ve reached the maximal point of the stretch, then pull your body back into the initial position, very slowly. Breathe out and remember to keep your abs contracted. If you have lumbar issues or hernias, don’t attempt to perform this exercise. If you’re an advanced exerciser and know whats the perfect form for this move, you can train your obliques, too, with this move, by performing it diagonally rather than straight out in front of you.


Are you a great trainer?
Join hundreds of brilliant fitness trainers and build your brand - and make money - by creating your own interactive online fitness company on WorkoutBOX. It’s easy and FREE!
» Learn more
About Us  |  Trainers  |  Support  |  Terms of Use  |  Privacy Policy
© 2009-2014 WorkoutBOX.com