October 7, 2016

One of the most effective isolation exercises that strengthens the abdominal muscles is crunches. Experts identify several main types of this exercise, which allows you to diversify your workout and pump up all the abdominal muscle tissue.

Performing crunches on a machine reduces the load on the spine. Strict adherence to the exercise technique will allow you to become the owner of beautiful, sculpted abs in the shortest possible time.

Top exercises on simulators

Twisting on the top block

The starting position is kneeling on the floor, holding the handle of the exercise machine with your hands near your forehead. When performing the exercise, you should bend your body, bringing your head closer to your stomach. The pelvis moves back when twisting the body. Pay attention to the fact that the weight is lifted not due to the work of the arms, but as a result of tension in the abdominal muscles.
At the lowest point, you should fix the body for a couple of seconds, after which we return to the starting position, straightening the body.

Perform 4 sets of 20 repetitions.

In this exercise, which is performed on a block simulator, the main muscle fibers of the core are worked out: the upper abdominal area, as well as the rectus and oblique abdominal muscles.

Crunching in the simulator

The starting position is sitting on the machine in the most comfortable position: the legs and shoulder girdle rest against the pads of the machine. The arms are fixed on the machine above the head. When performing the exercise, you should use the efforts of your abdominal muscles to twist your body, leaning forward, while exhaling.
At the lowest point you should fixate for 2-3 seconds. While inhaling, we return the body to the starting position. In this case, the abdominal muscles should be in constant tension. At the top point, you should not fully extend your body.

Perform 3 sets of 15 repetitions.

Working on a special abdominal exercise machine ensures pumping of the rectus muscles and oblique abdominal muscles.

The starting position is lying on the machine, the lumbar region is tightly adjacent to the bench, the legs are bent at the knees and raised up, hands behind the head, holding the handle. When exhaling, due to the work of the abdominal muscle tissue, you should lift the pelvis from the bench.
We remain in this position for a couple of seconds and, taking a breath, smoothly, slowly, return to the starting position, lowering our legs.

THE RIGHT MESSAGE TO YOUNG MOMS 😉

The starting position is standing sideways to the machine, feet shoulder-width apart, arms raised up and holding the handle of the machine. While twisting the body, as you exhale, you should reach your left knee with your right hand. After inhaling, the body returns to its original position.

Perform 4 sets of 20 crunches on each side.

When performing this exercise on a cable machine, the oblique and rectus abdominal muscles are used.

An alternative version of lateral crunches on a cable machine is possible!

The starting position is not lying on a Swiss ball. The ball is located under the lumbar spine, hands clasped behind the head, elbows spread to the sides. Support your feet on the floor, which are shoulder-width apart.

While performing the exercise, you should slowly lift your body, turning it to the side, while the body twists around its axis. By tensing all the muscles, you should maintain balance on the sports equipment. Next, we slowly return to the starting position and repeat the twist in the opposite direction.

Perform 3 sets of 15 turns on each side.

To perform crunches, a fitball is used, with which the oblique abdominal muscles are primarily worked, while the rectus muscles are less involved.

Alternatively, you can do straight crunches on a fitball.

Straight crunches on a Roman chair

Initial sitting position on the machine: the seat rests on the upper thigh, the feet are fixed under the bolster, the back in the lumbar region is slightly twisted, the hands are clasped behind the head, the elbows look to the sides. As you inhale, tilt your body downwards, breaking a straight line with your hips.
At the top point of the exercise, you need to pause for a couple of seconds, tighten your abdominal muscles more, exhale and return to the starting position.

Perform 5 approaches 15 times.

To perform this type of crunch, you will need a weight bench.

You can also perform lateral crunches on the machine, which will work well on the oblique abdominal muscles.

Starting position lying on your side on the simulator: your head is on a pillow, your hands hold the handles. When performing the exercise, you should use your abdominal muscles to lift your body up, fixing it at the top point for a couple of seconds. Then we return to the starting position. It is very important not to help yourself with your hands in this exercise.

3 approaches are performed in each of which 15 lifts are done on each side.

Working on the Rocking Chair allows you to use the external and internal oblique abdominal muscles, as well as the rectus abdominis muscle.

Using the Rocking Chair simulator, you can also perform straight crunches.

The correct technique for performing exercises is the key to quickly achieving the desired result and minimizing the likelihood of injury during the training process.

WHEN PERFORMING CRISPS ON ANY TYPE OF EXERCISES, SPECIALISTS RECOMMEND:

• To increase the load, keep your hands behind your head, but for beginner athletes you can stretch your hands forward.
• The head should be kept slightly tilted towards the chest and under no circumstances thrown back. Side turns are also not allowed.
• Rocking is strictly prohibited. Twisting is performed solely as a result of the involvement of the target muscle group.
• You cannot start a training complex with lateral crunches.
• The back should be slightly curved when twisting.
• Rest between sets should not exceed 30 seconds.
• The pace of the exercises should be slow and smooth, without jerking.
• Breathing technique should be strictly observed. Twisting is done while exhaling, then fixing the body at the point of peak contraction of the abdominal muscle tissue. As you inhale, return to the starting position.
• In case of weighting, you should select the correct working weight without overloading the spine.
• The angle of inclination on the power bench allows you to adjust the load on the abdominal muscle tissue.

Crunching on machines will provide a high-quality workout for the abdominal muscles. There is a wide variety of exercises on each simulator, which allows you to pump not only the rectus muscles, but also the oblique muscle bundles of the abdominal press.

Regular training in combination with proper nutrition and taking vitamin complexes will allow you to get sculpted abs in a short period of time.

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As with other strength exercises, it is very important to follow the correct technique when doing crunches on a machine. This will help avoid injury and will also contribute to maximum development of the abdominal muscles. To perform twisting you need:

1. Choose a light weight and sit on a crunch machine. The legs are fixed in one position, and the hands should grasp the handles. It is advisable to bend your arms at an angle of 90 degrees. This is the starting position for performing crunches.
2. As you exhale, the legs rise and the upper body twists. It is very important to ensure that the movement is not very fast. The legs and feet should be in a relaxed state, and the abs should be as tense as possible. To improve muscle function, you need to constantly think, focusing on them.
3. It is necessary to take a short pause, and as you exhale you can return to the original position of the body.
4. Perform the required number of repetitions of crunches.

It is important to understand that you should not use too heavy a weight. It is better to take a weight that will allow you to do 20 repetitions with little stress.

Safety

It is very important to follow safety precautions when twisting. Under no circumstances should you make jerking movements. They can cause the psoas muscles to become too tight and tight. A lower back that is too weak can injure itself when it cannot bear the required weight.

The legs must remain motionless, since their inclusion in the work significantly reduces the amount of load transferred to the press. Also, during too sudden movements there is a high risk that the knees will be overstrained.

Common mistakes

One of the most common mistakes newbies make is hoping that doing crunches on a machine will help remove excess belly fat. This common myth has long been circulating among novice athletes. The fact is that you can pump up a very strong and sculpted abdominal press, which will be hidden under a layer of fat. In order for muscles to become noticeable, it is necessary to combine cardio exercises with strength training. This is the only way to get your body in good shape.

Beginning athletes often set the weight too heavy., hoping to “pull” it out with jerks. Few people understand that heavy weight combined with jerking often leads to unpleasant injuries. To avoid this, at first it is necessary to install minimal weights.

As for performing the exercise, it should be done at a moderate pace. You should never be in a big hurry.

Equipment

This type of crunch is performed on a special simulator. Such machines are available in many gyms, since the abs are one of the large muscles that require careful development. The aggravating role is played by the blocks located in the simulator, so the athlete does not have to take additional weights.

To protect your lower back from injury, you can use an athletic belt. It will securely fix the muscles in the lower spine, preventing them from moving during crunches.

This exercise is very similar to regular crunches, performed while lying on your back with your legs bent and raised up. However, this machine has one important advantage: the athlete can easily change the weight used for weights.

At the top point of the amplitude, if the design of the simulator allows, you need to arch your back strongly. This will allow you to further tighten your abdominal muscles during the stretch. It is important to remember that when performing the exercise itself, it is important not just to bend your back, but to twist, because the lower back is responsible for bending, not the abdominals.

When working on the simulator, it is better to select a weight that will allow you to perform 10-15 repetitions without problems. To improve the effect of twisting, you can linger at the lowest point of the amplitude or slightly straighten in the starting position, leaving the abdominal press in constant tension.

Video

Video clip for illustration:

Conclusion

Crunching on a machine is the best exercise used to work the abdominals. The machine itself can put a serious load on these muscles, but the range of motion is significantly limited. If an athlete needs to create a maximum amplitude of twisting and untwisting, he should try pumping his abs on a block machine. It allows you to perform more natural movements.

Nowadays, there are many types of fitness training, diets, and salon treatments, all of which are aimed at losing weight and creating ideal body shapes. Unfortunately, the desire of many is “broken” by the need for regular holding of such events, the too slow appearance of the effect, and the difficulties of forced hunger strikes. It is for this reason that there are so many people in the world who dream of losing weight, but do not achieve their cherished goal.

To get quick and impressive results, experienced athletes advise developing and constantly following a proper nutrition program, as well as “giving up” efforts on working out problem areas of the body. Most often, especially in women, these are the stomach and waist. A flat tummy or sculpted six-pack is an individual choice, but the most effective way to “make” a beautiful and attractive torso, and also to reduce the cost of time and effort, is with special devices - sports equipment.

What devices for pumping up the press exist?

Abdominal exercise machines are indispensable if it is not possible to spend time in the gym, since due to their ease of use they can also be used at home. They are also ideal for those who are tired of long exercises or are too lazy to remember their sequence. Finally, training on simulators is very effective, and the choice of sports equipment in modern stores is huge. You can buy it as a multifunctional device for training different parts of the body, or you can buy a trainer with a “narrowly targeted” effect.

The board, or abdominal bench, is the most commonly chosen home exercise machine, with the help of which the task of creating six-pack abdominal muscles is greatly simplified. In addition, by exercising on a bench, you can strengthen the muscles of your back and buttocks.

Due to repeated repetitions of exercises, the flow of oxygen increases, which also promotes weight loss due to the acceleration of metabolism.

Different types of exercise benches for the press differ in external and functional characteristics:

• Regular horizontal bench. Can be made fixed or angled. The larger the angle, the stronger the trainee’s efforts should be. This device is quite inexpensive - up to 2000 rubles.
• Bench with adjustable backrest angle. It is used if you plan to perform different groups of exercises, both for the abdominal press and for the legs and back. Prices for such benches range from 1,500 to 3,000 rubles.
• Professional athletes prefer to work out their abs on boards with a curved back. They allow you to perform high-impact exercises and combine aerobic and strength training. Prices - from 3000 rubles.
• There are also more “advanced” types of benches for the home - Roman - devices with the ability to raise legs, which are much more expensive and are more often installed in fitness rooms. Some ab boards are equipped with springs and rollers for massage, which further increases their functionality.

The advantage of abdominal boards is their versatility for training all muscle groups of the abdomen, waist, as well as the lower back and buttocks.

The advantage of the devices is their ease of operation, low cost, and small dimensions.

The disadvantages of some benches include the fact that it is sometimes difficult for tall people to choose a product, as well as the need to purchase other exercise equipment for exercising other parts of the body.

Cardio machines simulating wave paddling are traditionally used to pump up the muscles of the upper body, especially the arms and shoulders, and therefore are more popular among men. Exercising on a rowing machine also partially affects the abdominal muscles, and as part of a set of exercises can bring excellent results.

The simulator is a device consisting of a motor, platform, footrests and handles, which move during training along a trajectory similar to the movements of a rower with oars. Among rowing projectiles there are several groups that work with different principles of resistance - mechanical, magnetic, electromagnetic, differing in the set of functions, ease of use and price.

Among the disadvantages of rowing machines, one can highlight the risk of uneven “pumping” of the upper and lower body, as well as a weak impact on the abs in the presence of significant fat deposits. But to keep your stomach in shape, such a simulator will come in handy. True, women can get tired quickly during fairly strenuous activities. Conclusion: it is better to try the exercise machine in action in the fitness room, and then purchase it for home use.

Consists of a device for supporting the abdomen and an arc-shaped handle. The principle of operation of the exercise machine is as follows: the trainee pulls the handle towards himself, and at this time the emphasis begins to “press” into the stomach, thereby leading to tension in the abdominal muscles. Abslaters were originally created for men who dreamed of getting rid of their “beer belly” while simultaneously pumping up their arms and shoulders, but now they are also successfully used among girls.

In order for the effect of abslater training to be noticeable, you will need not only regular training, but also a large number of repetitions - from 1000 per day, or 1.5 hours of continuous work. Not every novice athlete will like and be able to perform such a rhythm, which is why abslaters are not very popular. The advantages of using such an abdominal exercise machine include good and quick results, no stress on the joints and spine due to training in a sitting position, and a low price (from 3,000 rubles).

One of the most inexpensive (from 200 rubles), but effective exercise machines for losing belly fat and creating a beautiful shape is a gymnastic roller, or “wheel”. It is constructed of the wheel itself and two handles extending from its sides. The roller is designed to be rolled across the floor from a kneeling position. The apparatus perfectly trains not only all the abdominal muscles, but also the hips, back, arms, and shoulders.

Other advantages of the press swing device:

• takes up little space;
• It’s quite convenient to train;
• Thanks to the need for proper breathing, it quickly strengthens the heart and lungs.

Despite its apparent simplicity, exercising with a roller is not so easy: it puts a significant force load on the muscles. But such exercises help increase body endurance, improve posture, and coordination of movements.

They are folding exercise machines for pumping the press, made in the form of a curved metal arc, one part of which includes a pillow for the head, and the other - supports for the elbows. Most often, AB rollers fold up, so they are very convenient to store and take with you. Exercising using the device is simple, and results are achieved faster than simply doing exercises to pump up the abs. By turning the exercise machine upside down, you can lift not the body, but the legs, therefore, train all muscle groups.

A more sophisticated type of AB roller is AB Rocket, which has a convenient design and allows you to reduce the load on the neck and entire spine. This exercise machine includes a long backrest with massage elements that provide a “warm-up” of the back muscles and improve blood and lymph circulation. AB Rocket also fully controls the correctness of the movements, preventing the back from falling too much. Among the disadvantages of such exercise machines, male users note the low load and ease of exercise. For women, the exercise machine is the ideal solution if you want to get those coveted six-pack abs. It is also perfect for athletes who have problems with the spine and shoulder joints. Prices - from 1000 to 3500 rubles.

AB Couch and Total Core trainers

The operation of the AB Couch and Total Core simulators is based on the same principle as previous devices. Essentially, the AB Couch is an upgraded version of the AB Rocket ab pumps: it has increased weight, resulting in significantly improved stability and reliability. The device also helps you train in an even more spine-friendly mode, so there will be no problems with your back and neck after exercise. Such exercise machines are ideal for training all abdominal muscle groups, including the deep and lateral ones. According to reviews, after 2 weeks the abs begin to noticeably “draw out” on the body, and a soft and pleasant massage improves the condition of the skin and affects the overall optimization of the body’s functioning. The design capabilities of the simulator allow you to adjust the load, so it is suitable for beginners and experienced users.

Abdominal trainers Total Core are also made in the form of a chair, while the backrest is not stationary on the floor, but on wheels. They are compact in size and easy to use. When purchasing, it is better to compare both types of exercise equipment in action and choose the one that is better suited for height and comfort.

The cost of devices is from 1500 rubles.

Hoops for torsion at the waist are one of the most “ancient”, but no less effective abdominal exercise machines. In addition to losing weight in the abdomen and creating beautiful, strong muscles, they contribute to the formation of a thin waist, which is very important for women: many do not want to “pump up” too much on exercise machines, while maintaining attractive curves of the figure.

Among hoops, there is a wide choice of models and designs - simple plastic and metal, collapsible and cast, weighted, with an electronic or mechanical calorie counter, massage, etc.

The advantages of hula hoops for losing weight and making your abs attractive are undeniable:

• a large amount of energy burned per workout;
• no risk of injury or aggravation of diseases of the joints and spine;
• increased flexibility;
• ease of training.

The disadvantages of training with a hoop include the possible appearance of bruises, bruises, as well as painful training, especially when using heavy products. As with all sports activities, there are contraindications, but they are not numerous.

The “Grace” disc, known since Soviet times, does not lose relevance in our time. Of course, it will be difficult to acquire it now, but many families still have it. But modern floor discs, costing only 300-500 rubles, can become indispensable assistants in pumping up your abdominal muscles. The fact is that, unlike their predecessors, they are equipped with expanders, so with them you can not only develop the work of the vestibular apparatus, but also perform many exercises for various muscle groups. The main “advantages” of the disk are the ability to burn a fairly large amount of energy (about 150 kcal in 10 minutes), small dimensions, lightness and ease of use. Among the “cons”: with the disc you will be able to lose weight and make your stomach flat, but it is unlikely that you will be able to pump up your abs without additional targeted exercises.

This type of simulator is more suitable for experienced athletes, as it requires significant effort from the trainee and multiple repetitions of the exercises. But its purchase will be a very useful acquisition: the exercise machine allows you to pump up many muscle groups, including absolutely all abdominal muscles. Externally, the torso track looks like a track with handles attached to the sides. The athlete sits on the device in a prone position, pulling himself up using the handles. Thanks to the technique of performing the exercises, in addition to the abs, the muscles of the arms, shoulders, and back are perfectly worked out. The “disadvantages” include the high price (from 5,000 rubles), as well as the difficulty of performing exercises for women.

The gymnastic ball is so multifunctional that every family needs it. With it you can not only perform exercises for infants or “make life easier” for pregnant women, but also successfully engage in sports training. There are different fitballs on sale, differing in color, density, size, presence or absence of “horns”, and massage elements. Fitball is universal: it is equally good for women and men, people of any age and weight.

Losing weight and pumping up your abs on a fitball is quite an exciting activity, however, for its successful use you will need to study the exercise program, as well as regularity in training.

There are many different exercises using a fitball, and you can choose the most suitable one. You can lose weight with a ball: despite its apparent simplicity, the calorie consumption during exercise is impressive. In addition, the ball is cheap (from 200 rubles), does not tear, can serve for a very long time, and has few restrictions in use and contraindications. Among the “disadvantages” users name is the loss of a sense of balance at first, the fear of falling off the ball. But after 1-2 weeks of training, these unpleasant sensations are forgotten: it will be so comfortable and interesting to “get slim” with a fitball.

Bars are great not only for training your abdominal muscles, but also for exercising to strengthen your hips, legs, arms, and back. At the same time, in order to work out on the uneven bars, you don’t have to go out into the yard or go to the gym: there are exercise machines on sale that combine the functions of a horizontal bar and parallel bars, conveniently mounted on the wall in the apartment. The prices for such shells are low - from 2000 rubles. The only drawback may be the difficulty in performing the exercises for beginners or untrained women: traditionally, men prefer training on the uneven bars.

To pump up the press, experienced athletes recommend making all movements smoothly and measuredly so as not to stretch the tendons and ligaments. With the help of parallel bars you can do crunches, corners, scissors, straight leg raises, etc. The peculiarity of the training is not a large number of repetitions, but slow strength exercises in the amount of 8-10 repetitions for each. Additionally, some users attach weights to the ankle area.

The choice among horizontal bars is quite varied, so if you wish, you can choose a suitable model in any sports store.

Main types of horizontal bars:

• outdoor (an ordinary iron bar with legs, a horizontal bar in a wall bars type complex or complete with a ladder);
• corner (mounted in a corner or on a wall, can be folded, convenient for use in a small apartment);
• sliding (installed in a doorway, can be adjusted in length, does not require drilling walls);
• ceiling (fixed to the ceiling);
• wall-mounted (located on the wall);
• combined with other equipment (for example, with parallel bars, as part of an indoor wall bar).

The horizontal bar requires at least minimal physical training. Otherwise, the exercises will seem too difficult, as they are performed with high load and high energy consumption. To pump up the abs, different types of exercises are used, the main ones of which are raising your legs bent at the knees to your chest, moving up, down and to the sides with straight legs, lifting your legs to the bar itself, twisting, “bicycle”, “scissors”, hanging upside down and leg lifts, etc.

Answers to readers' questions

What is better, training on abdominal machines or simple physical exercises?

If you exercise regularly, don’t be lazy, don’t skip workouts, and maintain the required number of repetitions, the results from doing abdominal exercises on the floor and from exercises on machines will be approximately the same. Another thing is that simulators make the training process easier, making it more interesting, comfortable, and varied. In addition, some simulators have additional functions - for example, they perform massage without interruption from the process, which is not only pleasant for the body, but also good for health.

Which abdominal exercise machine is more effective?

Some athletes choose exercise equipment that allows them to work not only their abdominal muscles, but also their arms, legs, and back. These devices are not only effective, but also more cost-effective. Among highly specialized exercise equipment, the leaders in terms of frequency of purchases and positive reviews are hoops, gymnastic rollers, AB rollers, parallel bars, and abdominal boards.

Which brand of exercise machine should I choose?

Exercise equipment from the Kettler, Hastings, House Fit, and Torneo brands are considered the most reliable and high-quality, but their prices are an order of magnitude higher than inexpensive analogues made in Taiwan and China. Among little-known brands, prices for exercise equipment are in the low price segment (from 1000 rubles), but you should carefully evaluate the quality of assembly and materials for manufacturing, since the device must be reliable, not break and not lead to injury to the athlete.

Which ab exercise machine is right for you?

According to reviews, a fitball is perfect for general weight loss and a slim waist, with a minimum of contraindications and no risk of overload. If you are concerned not only about a flabby, saggy belly, but also fat on the sides, a hula hoop will do a good job of shaping your waist. For a convenient workout to pump up your abs, with little effort, you can choose an AB-roller type exercise machine. Experienced athletes who have tried many types of exercises and want to get maximum stress on their muscles during training prefer rowing machines, parallel bars, and horizontal bars.

We once wrote about how to properly pump up the abs, now we decided to show how NOT to load your abdominal muscles (yes, that’s what the abs are called). After all, this is a very important muscle group for anyone involved in fitness.

1. Torso bending on a bench

A long time ago, this exercise for the press was practically the only one. The only question was what inclination to give the bench and where to place the hands. However, modern sports medicine warns against using this exercise.

Let's start with the fact that this exercise is far from the most effective. The actually effective range of motion for the abs is quite short, and when bending your torso on a bench, you perform most of the movement in vain.

But the worst thing about this exercise is the potential harm to your back. During trunk bending exercises on a bench, a compression load occurs on the lower back, which exceeds the recommended threshold approved by the American National Institute for Occupational Health and Safety. Their report states that prolonged stress while bending the torso on a bench over time can lead to various disorders in the back, an increased risk of spinal hernia, and the accumulation of a negative background that can result in various injuries.

2. Leg Throws

You lie down, and during this exercise your partner throws your legs down, and you try to carefully put them down and lift them up again. “Keep this abdominal exercise out of your routine,” says Cedric Bryant, a senior scientist at the American Council on Exercise, for a similar reason—excessive stress on the lumbar spine. If you have had problems with your lower back or lower back, this exercise may cause pain. And even if the exercise doesn't cause immediate pain, it can cause chronic back pain over time.

3. Ab Circle Pro exercises

It's sad, but shops on the couch with a bunch of magical things that will create six-pack abs in a couple of weeks are thriving. One of the most famous “magic exercise machines” in the world, Ab Circle Pro, judging by the advertising, promised to “remove 10 pounds (almost 5 kg) in 2 weeks” and even talked about local fat burning on the stomach. As a result, in the USA, the manufacturer of the simulator was fined $9.3 million for advertising that did not correspond to reality.

Well, in countries like Russia, such advertising statements have apparently long been considered the norm. And you can easily buy Ab Circle Pro at a price of 3.5 thousand rubles. The point of this machine, according to Dr. Bryant, is to lighten the load as you complete movements. Studies have shown that the normal floor curl is more effective than the Ab Circle Pro.