Abdominal Exercises And Equipment

Crunches work those abs into shape, yes. But they can only take you so far in your quest for a strong core and toned abs.

But there is a number of exercise equipment that together can bring you closer to your #abgoals and get you ready for stand up paddle boarding season and help you get rid of those love handles.

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Ab Exercises With No Equipment [infographic]

With its pull-up bar, plus dip sections, this equipment is perfect for doing hanging leg raises—one of the most beneficial ab exercises.

With your feet dangled and body stabilized, you can raise your hips and lift your knees so they’re parallel to your shoulders and close to your chest.

A staple in gyms, this tried-and-tested ab machine comes in an adjustable design that lets you change the angle of the board to increase or decrease the resistance based on your needs.

Best Ab Exercise Equipments You Can Try

It’s also a great choice if you like mixing things up. The sit-up bench can be used for a variety of ab exercises, from sit-ups and crunches to leg raises and twists.

The catch: It’s easier said than done. With the ab roller, you’ll only see results if you use it properly and efficiently.

And to do that, you must already have a solid core. So if you’re new to the game, this may not be the best fit.

Abdominal Exercise Equipment

What’s the key to getting it right then? For your starting position, kneel and grab both grips of the ab roller (remember to keep your knees slightly apart).

One of the benefits of an ab roller is that it strengthens more than your core muscles. In fact, an ab roller can improve your balance and strengthen your arms, which is great news for rock climbers.

On a roman chair, besides dips and sit-ups, you can perform the hypertension exercise, which includes movements designed to strengthen your lower back as well as your hamstrings and legs.

The 7 Abdominal Exercise Machines You Need To Stop Using

But the medicine ball is not just versatile. It’s very efficient too, especially when you use it to develop and strengthen your ab muscles.

Targeting your obliques? Do the medicine ball tap. Stand with your back facing a wall, knees bent slightly, feet apart, arms stretched out in front, and hands holding the medicine ball.

Next bring the ball to your side by bending your arms and rotating your waist to the right until the ball touches the wall.

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Say you want to try modified crunches. Begin by sitting on the middle of the ball with your feet on the ground.

Next, with your hands behind your head or arms criss-crossed over your chest, raise and lower your torso as you would do during normal crunches.

Doing Russian twists with a medicine ball is a great exercise that strengthens your core and tones up those abs so you can get rid of those love handles.

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Just be sure to use proper form, because it is easy to get hurt on this machine if you’re not doing it right.

Any cardio machines, like the treadmill and elliptical are good for hip fat if you make them part of a regular exercise routine.

Throw in hard work and persistence to the mix, and the strong core and abs of your dreams will be well within your reach.Crunches, situps, and planks probably consistently make appearances in your core workouts. But sometimes you need a fresh twist to your routine (or a starting point if you’re new to the sweat scene) to keep your muscles challenged and your midsection working hard. Enter: abs machines.

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“If you're new to exercise, it can be tough to know when you're actually engaging your core, which can sometimes lead to lower back pain, ” says Angela Gargano, CPT, a personal trainer at Performix House in New York City. “Doing basic exercises with a machine can help beginners become strong enough to do bodyweight exercises correctly on their own.”

As for those already working on sculpting a six-pack, machine assistance can make your core-focused workout a little more challenging and a lot more fun. “A machine is also helpful in amplifying the workout, so you can continue to strengthen that core effectively, ” Gargano adds.

Feel these exercises in your back. “If you do, make sure you adjust your weight and check your form, ” says Gargano. “Always make sure to inhale and then do a big exhale while you engage your core to get the most out of each exercise.”

Sculpt Your Abs With These Gym Machines

To start building every muscle of your midsection, try the five abs machine exercises below the next time you’re at the gym.

How to: Start kneeling facing a cable machine. Grasp the handles with both hands and anchor behind head. Press hips up off heels, then engage core to crunch torso straight down towards floor, keeping hip and lower body still. With control, lift torso back up to starting position. That's one rep.

What to know: “There are so many exercises you can do [with a cable machine] that help work those core muscles, ” says Gargano. For this move, it’s not necessarily better to increase the weight of the machine a ton; you want it to be challenging, but not so difficult that you can’t maintain control, she says.

A Perfect Six Pack. Ab Exercises With No Equipment For Women. Posters

How to: Begin at the back of the machine, facing away from the console. Place hands on floor, then carefully place both feet on top of seat to get into a plank position. Keeping shoulders over wrists and a flat back, engage core to drive knees in towards chest. Then, extend legs back out straight to return to plank position. That's one rep.

How to: Step or jump up to grasp pullup handles on a cable machine, the high bar of a power rack, or the bar of a pullup machine. Start hanging with arms long and upper back engaged. From here, engage core and exhale to lift both knees up towards chest. Then, inhale and extend legs back down with control. That's one rep.

What to know: Make sure you’re not arching your back to lift your legs, and avoid using momentum to raise them. Instead, move nice and slow. “Maintain control and feel the burn, ” Gargano says.

Hit Your Lower Abs With This 6 Minute No Equipment At Home Workout

How to: Place feet between the round foot holders on the top of the bench, and lie down on back so head is near bottom of bench. From here, on an exhale, engage core to lift chest up towards knees. Slowly lower back down. That's one rep.

What to know: Start with a 30- to 45- degree angle on the bench until you’re strong and comfortable enough to take it up another level. “Remember the higher the angle, the harder the situps will be, ” Gargano says. “The biggest thing to know with this machine is that form is everything, so don’t make the incline more challenging until you have confidently conquered a lower incline first.”

How to: Place feet between the rounded footpads and begin sitting tall on top of the big rounded cushion. With hands across chest and a neutral spine, engage core to slowly lower back until entire body forms one long horizontal line. Maintaining control, use abs to sit back up to starting position. That's one rep.

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What to know: Gym-goers typically use this machine for building their lower back, butt, and hamstrings, but you can also get a great abs workout when you do situps on it, says Noam Tamir, CSCS, founder of TS Fitness. This one differs from the incline bench in that you need to engage your core to stop yourself at the bottom, rather than resting on the bench. So, consider it one for advanced exercisers only. “You need to be careful not to go into too much extension in the lower back, though, and be controlled when you do it, ” Tamir says. “Keep a neutral spine as much as possible.”

Mallory Creveling, an ACE-certified personal trainer and RRCA-certified run coach, joined the Runner's World and Bicycling team in August 2021. She has more than a decade of experience covering fitness, health, and nutrition. As a freelance writer, her work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, PA.

Lauren is a freelance writer and editor, an American Council on Exercise-certified personal trainer, and the Fitness & Wellness Editor of Women’s Health. You’ll find her hiking, lifting weights, working on her downward dog, or perusing the farmer’s market.

Effective Ab Exercises To Do At Home To Build A Strong Core

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