Recreation Services: Fitness Exercise Orientation
Abdominal Machine
Exercise Description: Muscles Exercised - Rectus
Abdominis, Obliques.
Exercise Joint Motion
Trunk flexion (+) and extension (-)
Alignment and Positioning
- Select the appropriate weight.
- Adjust the chest pad to the down position. (This makes it easy
to get into. Do the same when getting out of the machine.)
- Adjust the seat so your navel is at the same level as the axis
of the lever while seated.
- Once seated, adjust the chest pad to the up position. The pads
should sit against your chest and shoulders.
- Adjust the foot pedal so the feet rest on top of it. Your knees
should be flexed.
Technique and Form
- Grasp the handles on the chest pad.
- Flex forward, pushing your chest into the pads. Do not pull
with your arms.
- Flex forward until your elbows almost touch your knees.
- Your feet and legs rise with the movement, do not resist this
motion.
- Slowly return back to the start position.
- Begin the second repetition before the weight plates touch.
Additional Tips
- Keep your chest held high.
- Keep your head looking forward.
- Keep the movement slow and under control.
If there is strain on the low back try adjusting the chest pad
so that it is more forward.
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