Ab Crunch Machine vs Dead Bug

Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.

At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.

After a second pause, slowly return to the starting position as you breathe in.

Repeat the movement for the prescribed amount of repetitions.

Begin lying on your back with your hands extended above you toward the ceiling.

Bring your feet, knees, and hips up to 90 degrees.

Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.

Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.

Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.

Stay tight and return the working leg to the starting position.

Repeat on the opposite side, alternating until the set is complete.