Training your abs is a key part of growing and trimming your stomach. Whether you are a workout enthusiast or creating your first training plan, the exercises below will help you meet your fitness goals.
lever seated leg raise crunch
1. Start by adjusting the seat of the leverage machine to a height that allows your feet to comfortably reach the footrests.
2. Sit down on the machine and place your back firmly against the backrest.
3. Secure your feet under the footrests or pads, ensuring your legs are bent at a 90-degree angle.
4. Grasp the handles on either side of the machine. These will help you maintain balance and stability throughout the exercise.
5. Engage your core and slowly lift your knees towards your chest by contracting your abdominal muscles. Ensure your back remains flat against the backrest.
6. Pause for a moment when your knees are at their highest point, or as close to your chest as you can comfortably get them.
7. Slowly lower your legs back down to the starting position, maintaining control and not allowing the weights to just drop back down.
8. Repeat this movement for your desired number of repetitions.
Remember to breathe throughout the exercise, exhaling as you lift your knees and inhaling as you lower them back down. Keep your movements slow and controlled to ensure you're effectively targeting your abs.
lever seated crunch v. 2
1. Start by adjusting the lever machine to match your height. The pad should be at chest level when you're seated.
2. Sit down on the machine's seat and place your feet firmly on the ground. Make sure your back is straight and your core is engaged.
3. Position your chest against the pad, ensuring it's comfortable and not causing any strain.
4. Grasp the handles of the machine. Your hands should be at shoulder level.
5. Exhale and contract your abs to push your upper body towards your knees. The movement should be similar to a crunch, but you're using the machine to add resistance.
6. Hold the crunch position for a moment, ensuring your abs are fully contracted.
7. Slowly return to the starting position while inhaling. Make sure to keep your movements controlled to avoid any injuries.
8. Repeat the exercise for the desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the contraction of your abs. Avoid using your arms or legs to push the machine, as this can lead to injuries and won't target your abs effectively.
lever seated crunch (chest pad)
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1. Start by adjusting the seat of the leverage machine to a height that allows your chest to be in line with the chest pad.
2. Sit down on the machine and place your feet firmly on the ground. Your knees should be bent at a 90-degree angle.
3. Lean forward and position your chest against the chest pad. Make sure your back is straight and your core is engaged.
4. Grab the handles of the machine. Your hands should be positioned at shoulder level.
5. Exhale and contract your abs to pull the chest pad towards your body. Your upper body should bend forward in a crunching motion. Ensure that your back remains straight and your abs do all the work.
6. Hold this position for a moment, feeling the contraction in your abs.
7. Slowly return to the starting position while inhaling. Make sure to maintain control and not let the weight stack crash down.
8. Repeat this movement for the desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the contraction and extension of your abdominal muscles. Avoid using your back or neck to pull the weight, as this can lead to injury.
lever seated crunch
1. Start by adjusting the seat of the leverage machine to a height that allows your feet to be flat on the floor when seated.
2. Sit down on the machine and place your feet firmly on the ground.
3. Grab the handles of the machine, which should be positioned above your shoulders. Your arms should be bent at a 90-degree angle.
4. Engage your core and lean forward, pulling the handles down as you perform a crunch. Ensure your back is rounded and you're contracting your abs.
5. Slowly return to the starting position, maintaining control and not allowing the weights to just drop back down.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the contraction of your abs. Avoid using your arms to pull the weight down, instead use your abs to perform the crunch.
lever kneeling twist
1. Start by setting up the leverage machine with an appropriate weight that you can comfortably handle.
2. Kneel down on the floor or mat in front of the machine. Make sure your knees are hip-width apart and your body is upright.
3. Reach out and grab the lever of the machine with both hands. Your arms should be fully extended in front of you.
4. Engage your abs and keep your back straight. This is your starting position.
5. Slowly twist your torso to the right, pulling the lever along with you. Keep your arms straight and your abs engaged throughout the movement.
6. Twist as far as you can, then hold the position for a second.
7. Slowly return to the starting position, resisting the pull of the machine as you do so.
8. Repeat the twist on the left side. This completes one rep.
9. Perform 3 sets of 10-15 reps each, or as recommended by your fitness trainer.
Remember to keep your movements controlled and your abs engaged throughout the exercise. Avoid using your arms or shoulders to pull the lever; the force should come from your abs and obliques.
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