The 10 Most Effective Ab Machine Exercises

Abdominal exercise machines add a bit of intrigue and variation to your exercise routine and help you keep your abdominal workout going when bicycles, crunches and the plank are growing old. Start with two to three sets of 15 repetitions and increase as your strength improves. Of course, you won’t acquire the six-pack abs or bikini-ready body with any workout without including cardio and a healthy diet.

  1. Captain's Chair

    • This piece of exercise equipment works both your rectus abdominis, the muscle responsible for that six-pack-abs look, and your obliques, the muscles that run down the sides of your torso. Rest your arms on padding while holding onto the handles. Tighten your core muscles and keep your back straight as you exhale and lift your legs by bending your knees toward your chest. For a harder version, keep your legs straight as you slowly lift them parallel to the floor. Hold and then slowly return your legs to the starting position before starting the next rep.

    Pull-Up Bar

    • A pull-up or chin-up bar can be used in the same fashion as the captain’s chair. While hanging from the pull up bar with your hands shoulder-width apart, tighten your core and bring your knees up to your chest. Increase resistance by adding weights around your ankles.

    Ab Crunch Machine

    • This machine puts you in a sitting position and adds weights to the classic crunch abdominal move. Start at a weight that allows you to complete 15 reps before fatigue sets in. Place your feet behind the ankle holders and grip the handles. Contract your abdominal muscles and curl your body forward while exhaling. Lower the handlebars and lift your legs. Hold for one second before slowly returning to the original position.

    Ab Rocker

    • There are several different types of ab rockers available for home or gym use. Sit on a rocker and place your hands on the grips. Rock forward by contracting your abdominal muscles and then slowly return to the original position. In order to maintain focus on your abdominal muscles, do not use your arms or legs.

    Torso Tracker

    • This piece of equipment uses a gliding system and requires constant core tension in order to control glide and protect your back. With your knees on the pads and your hands on the handles, glide forward as far as you can comfortably without straining your back. Inhale and use your abdominal muscles to pull yourself back to the starting position. An ab wheel can be used in the same manner if a torso tracker is not available.

    Stability Ball

    • A study conducted in the Kinesiology Department at Occidental College showed that crunches performed on a stability ball increase muscle activity when compared to traditional crunches. There are numerous abdominal exercises you can perform on a stability ball -- from knee tucks, focusing on the lower abdominals, to crunches that target the rectus abdominis.

    Bosu Ball

    • Exercising on the Bosu ball requires maintaining balance by activating your core muscles. The Bosu bicycle is one of the hardest exercises to perform and works your upper, lower and oblique abdominal muscles. Center your back on the Bosu ball in a position that allows you to lift your feet and keep your hands behind your head while maintaining balance. With your knees bent, bring your right elbow to your left knee and then alternate.

    Medicine Ball

    • Medicine balls come in various weights from 2 to 25 pounds. Choose the weight appropriate for your current fitness level and work up as your abdominals strengthen. Ab exercises you can do with a medicine ball include crunches and the Russian twist. Sit on the floor with your knees bent and your feet flat on the floor. With your medicine ball in hand, lean back 45 degrees. Keeping your abdominals tight, twist to the left, touching the ball to the ground, and then to the right.

    Ab Trainer

    • The Ab trainer supports your head while you do crunches and is ideal if you have any neck problems. This piece of equipment comes in general low-cost versions that are usually used at home and heavy-duty club versions you’ll find at your gym.

    Core Board

    • The core board twists, tilts and recoils as your body moves. In order to maintain your balance, you must keep your core muscles activated. Incorporating the board by performing your usual abdominal exercises on it -- such as the plank or crunches -- not only strengthens your abdominals, but improves your balance as well.