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.
Like this post? Continue to these:
-- The Better Butt Diet: Super 6-Week Plan
-- What's the Best Fitness Gym Equipment?
-- 8 Steps to More Effective Weight Loss
Comment: Tuesday, August 26, 2008 9:32:00 AM - 
DR said...
Come on ediets, you can do better than this.
This machine has absolutely no functional pay-off for the trainee.
Focusing solely on the upper portion of the rectus obdominis is not going to give anyone flat abs - extreme or otherwise
Comment: Wednesday, August 27, 2008 5:18:00 AM - low fat low cholesterol diet said...
I think it would be better if you do the exercises manually.
Comment: Saturday, September 06, 2008 12:58:00 AM - 
Steph said...
Actually, you can do regular ab crunches and get flat abs, as long as your diet is clean! Diet is the key not the exercise.
Comment: Saturday, September 06, 2008 10:57:00 AM - mary71 said...
Do all three exercises in conjunction with each other and the machine will definitely have pay-off. I have been doing this for two weeks and I see and feel a difference!
Comment: Monday, September 08, 2008 7:06:00 AM - said...
Everyone can't do this as their ab muscles aren't strong enough. The machine allows you to choose a weight that you can do to help build your abs so that you won't need the machine. This machine is GREAT when used with the other exercises, it was a group thing not a solo. He should have however said pull/contract with the abs and not push with the back or torso.
This machine is also great for those that have trouble with that area. Some carry high and some carry low. If your upper abs are already fit, this will still help to increase your heart rate as you move on to the next exercise.
Comment: Monday, September 08, 2008 8:28:00 PM - said...
life808style,
You really dont need the use of a machine. A simple workout ball would have the same outcome if done right. It seems that you forgot the lower abs. Let's try some leg raises, this would give a better overall AB workout.
Comment: Saturday, September 13, 2008 12:57:00 PM - said...
sorry but so many of us are economically challenged catagory and would never be able to join a gym to use that ab machine. it would be nice to see an alternative we could do at home.
Comment: Sunday, September 14, 2008 3:07:00 PM - said...
I think that using a machine is great, if you're just starting out. However, after using the machine about 10 times I would get a balance ball and continue with sit ups on the ball. Once you're more advanced get some small weights and hold them on your chest while doing a situp.
I recommend hiring a trainer to get you started, then do the exercises at home.
Remember, EVERYTHING in moderation. Diet plays a major roll in your success as well.
GOOD LUCK!!
Comment: Friday, September 19, 2008 11:48:00 PM - D.A. Wright said...
Something that will definitely flatten the abs is using an erg, otherwise known as a rowing machine. Not all gyms have them, and you need to actually use it correctly to reap the benefits, but it is one of the best workouts in town. Not just for the abs, but for your total body. Go to Concept2.com for info. I'm 50 y.o female , I row about 15,000 meters(9.3 miles) a clip, and I swear by it. I literally don't need to do a lot more on my w.o.. My glutes are about the only thing that don't get hit from rowing. If you have a chance try it!
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