PrintThis is the third exercise in our 3-part Extreme Flat Abs workout. For best results, start with the first Flat Abs exercise!
Exercise #3 – Machine Ab Crunch
Starting Position:
– Adjust yourself in the machine per the instructions.
Movement:
– Contracting the abdominals very tightly, curl your rib cage toward your pelvis, stopping when you have reached a peak contraction of the abdominals. Don’t focus on just pushing the torso downward. Instead, focus on the abdominals pushing down and tight.
– Slowly return to the starting position stopping just short of the weight stack touching.
Key Points:
– Exhale while curling forward.
– Inhale while returning to the starting position.
– Do not round the upper back or let the chest cave in.
How often should you perform this workout?
If you’re a beginner, perform each movement slowly and at your own pace. Try for 12 to 15 repetitions of each exercise and take your time moving from one exercise to the next. Perform only one cycle. A cycle is defined as performing all three exercises in order. Attempt the routine three days per week on alternate days of the week. Don’t worry if you can’t get the recommended rep range. Do as many as possible with good form and try to increase week to week.
For those with more experience, perform three cycles with one minute of rest between each cycle. The key to the Extreme Flat Abs workout is to keep the intensity level high, as well as a constant contraction on the abs. As you progress, you’ll be amazed at how hard and tight your abs get. Perform the routine three days per week on alternate days of the week.
The Machine Ab Crunch will focus primarily on the upper ab region, the Reverse Trunk Twist on the oblique muscles and hips, while the Bicycle Maneuver will focus on the entire abdominal area.
In research studies, the Bicycle Maneuver ranks as of the most efficient abdominal exercises.
Remember, work at your own personal fitness level and focus on perfect form to avoid injury and in order to isolate the muscle.
As always, please check with your doctor before beginning any exercise program.
Want more great fitness workout and information like this? eDiets members get a customized fitness program free with their membership. Plus, you can join Raphael’s Support Board and chat with him personally! Learn more with this Quick Diet Questionnaire.
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