Exercise Machines That Work Abs, Glutes, Legs and Arms

If you’re a beginning or inexperienced exerciser, building a routine based around strength-training machines is typically a safe, efficient way to start an exercise program. Using a properly functioning machine prevents you from dropping a weight on your body. Machines also force you to move along the correct path when you’re lifting a weight so you can’t cheat -- by swinging a weight to gain momentum, for example. Warm up with five to 10 minutes of aerobic exercise and then find the machines that focus on your key muscle groups.

  1. Access Your Abs

    • As with all your major muscle groups, you can exercise your abs with a cable machine. For example, secure a rope attachment to a high-cable machine, hold the ends of the rope next to your head and perform standing crunches. Target your obliques by grasping a low cable and doing side bends. You’ll find a variety of lever machines to work your abs, which are typically referred to as crunch machines. For example, a horizontal crunch machine lets you lie in a fairly standard crunch position and then raise your torso while you press your arms against resistance bars.

    Find a Glute Machine

    • The Smith machine is a handy device that lets you perform barbell exercises while the weight moves within a safety track. Do a Smith machine squat with the bar across the back of your shoulders to target the gluteus maximus. Perform abduction exercises with a low-cable machine to work your hip abductors, including your smaller glutes. Stand with your right side to the machine, place a cuff on your left ankle and move your leg laterally. Do the exercise with both legs.

    Strengthen Your Legs

    • Use a leg press machine to target the quadriceps in your thighs while also working your glutes. Place your feet flat on the resistance plate, with your knees bent at right angles, and then extend your legs. Position the balls of your feet on the bottom of the plate and flex your ankles to target your calves. Lever leg extension machines work your quads, while lever leg curl devices target your hamstrings. You’ll also find adjustable machines that let you perform extensions and curls. Put the resistance bar in a lower position and push upward with your legs to do extensions. Place the bar at a high position and push down to perform curls. Some universal leg machines also include a leg-press attachment.

    Arm Yourself With the Right Machine

    • Work your triceps by doing close-grip bench presses in a Smith machine, or pushdowns with a straight bar attached to a high-cable machine. Target your biceps and forearms by doing a variety of curls with a low-cable machine. Attach a straight bar to the cable to perform biceps curls or wrist curls. Use a rope attachment to do hammer curls, with your palms facing your body.