If you're looking for a way to tone your abs and get that six-pack, using an ab crunch machine is the way to go.
While it looks like a rather complex contraption, don't let it overwhelm you. There are plenty of different types of ab machines out there, but there are only two main types: those with cables and pulleys (which are more like traditional strength training equipment) and those with springs (along with handles).
Both types work well in strengthening your core muscles, but each has its own benefits. Read on for more tips on how to master this machine.
How To Use An Ab Crunch Machine?
Here are some tips on how to get better at using the ab crunch machine:
- Keep your back flat: When you sit on the machine, make sure your back is straight and flat against the pad. If you have weak core muscles, or if you don't keep your back straight, it's easy to arch while doing this exercise. That can lead to bad form and put stress on your lower back.
- Don't arch your back as you lift up: When lowering yourself down, try not to lift up too high (and possibly overextend). You should still feel a gentle stretch in your abdominal area as well as in other parts of your body like between the shoulder blades or even down towards the hips or legs. Avoid raising yourself so high that it feels like there's pressure on those areas; instead, aim for just enough extension so that there is still some tension felt but no pain whatsoever.
- Don't use momentum from your hands or feet when lifting off at the end range of movement; instead, use core strength only. Be careful not to your bend your knees too much - that could cause strain on the knee joint—instead keep your feet closer together than hip-width apart so that your knees are almost touching each other when extended in a fully forward position.
Technique and Correct Form
- Sit on the machine with your feet firmly on the ground.
- Place your hands on the handles, and keep them as close to you as possible so that there is no gap between your upper arms and thighs when in a full crunch position.
- Keep your back straight but not locked out, which can lead to injury over time if done incorrectly or too often. Keep it straight by tensing up slightly. That doesn't mean to be stiff like a board, just firm enough so that there aren't any large gaps between muscles and bones.
- Squeeze your abs tight at all times while performing steps 1–3 above till they feel fatigued after several repetitions. Make sure you give 100% every time.
- Slowly raise upper body till your elbows are bent 90 degrees while keeping your knees fully extended throughout the entire cycle.
Some of the benefits of using an ab crunch machine include getting better abs, stronger abs, more defined abs and more toned abs. Abdominal muscles are your body's natural shock absorbers and help protect your spine.
In addition, they can reduce stress on the lower back and make everyday activities easier when they are strong. The best way to strengthen these muscles is by doing exercises that target them, something this machine happens to specialise in.
A well-conditioned set of abdominal muscles will also help you achieve a flat stomach by providing support for your back when it curves forward during exercise or daily activities, such as sitting down with a bad posture (which most people do). That will prevent injuries to the back muscles and discs in your spine over time, which could lead to chronic pain conditions, like degenerative disc disease if left untreated.
Finally, this exercise helps you build a strong core, helping you stay balanced so that you can move freely without falling over while standing up straight instead of slouching towards one side. That can be due to weakness in one part of the body, such as legs being shorter than arms (which happens often when exercising improperly).
- Don't use too much weight. It may be tempting to use as much weight as possible, especially if you're trying to get rid of the last layer of fat on your stomach or increase muscle definition. However, that can lead to injury and encourage bad habits resulting in a weak core and poor posture when standing up straight.
- Don't use the AB Crunch Machine too many times in a row: Doing so will likely cause fatigue which could lead to overtraining syndrome—a condition where muscles are exhausted due to excessive strain placed on them without proper rest periods between sessions--and possibly other injuries such as tendonitis or bursitis.
Besides being able to see your abs, there are several other benefits of using an ab crunch machine.
You get a full-body workout; you can use it at home or in the gym with minimal space requirements, and it helps strengthen your back muscles as well as abdominal muscles.
If you’re looking for an effective way to strengthen your core muscles and improve overall fitness levels, this machine is definitely worth it.
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