How To Excercise Your Abdominals Using A Weight Machine

Step 1: You will need

Step 2: Exercise 1, Abdominal crunch

Step 3: Start position

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.

Step 4: The movement

Press forwards using the abdominals muscles to lift the weights.

return backwards to the start position keeping the muscle under tension

Step 5: Breathing

For this exercise, whilst you return to the start position you need to breathe in through your nose.

When you push down to the first position, you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with this exercise, you should do 10 repetitions of it.

Step 7: Exercise 2, Low pulley ball crunch

Step 8: Start position

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


Hold the rope grip on top of your shoulders. Your feet should be shoulder width apart.

Step 9: Lifting and lowering

Curl up the hips so that your knees move towards your head.

Keep the tension on the abdominals and curl the hips backward to the start position. You should feel the tension in the abdominal muscles.

Step 10: Breathing

For this exercise, whilst you curl outward to the start position you need to breathe in through your nose,

Then when you curl up to the first position, you need to breathe out through your mouth.

Step 11: Review

Do this exercise for 10 repetitions to complete the workout.

Step 12: Exercise 3, Reverse leg low pulley

Step 13: Start position

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.

Step 14: Lifting and lowering

Curl up the hips so that your knees move towards your head.

Keep the tension on the abdominals and curl the hips backward to the start position. You should feel the tension in the abdominal muscles.

Step 15: Breathing

For this exercise, whilst you curl outward to the start position you need to breathe in through your nose.

Then when you curl up to the first position, you need to breathe out through your mouth.

Step 16: Review

Do this exercise for 10 repetitions to complete the workout.