How To Excercise Your Abdominals Using A Weight Machine
How To Exercise Your Abdominals Using A Weight Machine: Get the flat stomach that you have always wanted by exercising your abdominals using a weight machine. Use VideoJug's easy-to-follow guide every day for just one month to see the results.
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You will need
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Exercise 1, Abdominal crunch
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Step 1:
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Start position
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Make sure you use the equipment in your gym that allows you to do crunch exercises. Start by sitting on the chair with the shoulder pad resting across your chest. Hold onto the bars for support if you need to.
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Step 2:
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The movement
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Press forwards using the abdominals muscles to lift the weights.
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return backwards to the start position keeping the muscle under tension
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Step 3:
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Breathing
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For this exercise, whilst you return to the start position you need to breathe in through your nose.
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When you push down to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with this exercise, you should do 10 repetitions of it.
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Exercise 2, Low pulley ball crunch
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Step 1:
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Start position
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You'll need to use a low pulley machine for these next two exercises. Position yourself sitting and leaning back into a fitness ball. Hold onto a rope grip attached to a low pulley
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Hold the rope grip on top of your shoulders. Your feet should be shoulder width apart.
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Step 2:
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Lifting and lowering
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Curl up the hips so that your knees move towards your head.
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Keep the tension on the abdominals and curl the hips backward to the start position. You should feel the tension in the abdominal muscles.
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Step 3:
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Breathing
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For this exercise, whilst you curl outward to the start position you need to breathe in through your nose,
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Then when you curl up to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Do this exercise for 10 repetitions to complete the workout.
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Exercise 3, Reverse leg low pulley
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Step 1:
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Start position
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Start by sitting on the mat and securely fixing your feet to the pulley using ankle straps. Lie back on the mat, with your knees bent and your hands by your side. Your palms should be facing upwards. Take your feet off the floor so your knees are bent.
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Step 2:
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Lifting and lowering
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Curl up the hips so that your knees move towards your head.
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Keep the tension on the abdominals and curl the hips backward to the start position. You should feel the tension in the abdominal muscles.
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Step 3:
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Breathing
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For this exercise, whilst you curl outward to the start position you need to breathe in through your nose.
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Then when you curl up to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Do this exercise for 10 repetitions to complete the workout.
