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Exercise Lab

Abdominal -- Machine

View Instructions

Equipment

  • Abdominal

Muscle Groups

  • Abs & Core

Purposes

  • Abdomial strength
  • Oblique strength

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Description

  • Adjust the seat so that the axis of rotation of the machine is about navel height.
  • Hips and knee joints should be bent, and the back straight.
  • Position the lever arm of the machine or the chest pad at brestbone height.
  • Actively tense the abdominals and pull the chin toward the chest.
  • Roll the upper body vertebra forward.
  • Guide back the trunk against the pressure of the lever arm.
  • Repeat.

ProTip

  • Support the movement as little as possible with the shoulders or arms.

Mistakes

  • Inititiating the movement by bending the hip joint, instead of rolling with the trunk.
  • Bring the breastbone and pelvis toward each other.