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Abdominal — Machine

Muscle Groups
  • Abs and Core
Purposes
  • Abdomial strength
  • Oblique strength

Overview

The abdominal machine works the stomach muscles with increased resistance. The abdominal machine can be paired with the back extension machine to work the entire torso or “core” area.

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.

Mistakes

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

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