Exercise Comparison
Ab Crunch Machine vs Weighted Ball Side Bend
Side-by-Side
Muscle Analysis
Shared
Instructions
Ab Crunch Machine
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.
Weighted Ball Side Bend
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
Raise the side of your torso up by laterally flexing at the waist while exhaling.
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Switch sides and repeat the exercise.
Verdict
Both exercises target the abdominals. Ab Crunch Machine is a intermediate exercise using machine, while Weighted Ball Side Bend is intermediate and uses exercise ball. Choose Ab Crunch Machine if you have access to machine, or Weighted Ball Side Bend if you prefer exercise ball.