Crunches, squats, and planks can all be part of your core workout. But sometimes you need some fresh exercises in your routine (or a starting point if you're a beginner) to keep your muscles tight and your midsection working hard.
If you're new to exercise, it can be difficult to know when you're really engaging your muscles, which can sometimes lead to lower back pain. Doing basic exercises on a machine can help beginners become strong enough to properly perform bodyweight exercises.
For those already working on six-pack building, helping with machines can make your muscle-focused workout a little challenging and a lot more fun. The machine helps to strengthen your workout, so you can continue to effectively strengthen your muscles.
To start building every abdominal muscle, try the five exercises below the next time you're in the gym.
Rowing machine knee lift
start at the back of the machine, facing away from the console. Place your hands on the ground and carefully place both feet on the seat. Keeping a firm plank, shoulders directly over your wrists and forming a straight line from your shoulders to your heels, use your torso to push your knees towards your chest, stopping in line with your hips. Then send them back and repeat. When you feel confident in this movement, perform with a pike position, keeping your legs straight and using your torso to lift your hips towards the ceiling.
Resting your back against the soft lining of the simulator, put your forearms on the armrest and grab the handles. Push up in and out of the armrests while maintaining a high posture and neutralizing the spine. First, hang your legs straight down, then lift them to hip height, forming a 90-degree angle. If this is too difficult, bend your knees and pull them up to the level of your hips. Lower yourself slowly and repeat.
Incline bench squats.
place your feet between the round leg holders at the top of the bench, and then lie on your back. Take a big breath in and as you exhale use your abs to lift your chest. Lower yourself slowly and repeat.
The simulator for the muscles of the gluteal muscles of the hamstrings.
place your feet between the rounded foot pads and start sitting right on top of the large rounded foot pad. With your arms crossed over your chest, slowly lower your back into a neutral spine position, then sit back up to the starting position.
