Ab Crunch Machine vs Pallof Press

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.

Connect a standard handle to a tower, and-if possible-position the cable to shoulder height. If not, a low pulley will suffice.

With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.

With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.

Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.

Hold the repetition for several seconds before returning to the starting position.

At the conclusion of the set, repeat facing the other direction.