Ab Crunch Machine vs Weighted Crunches

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.

Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.

Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.

At the top of the movement, flex your abdominals and hold for a brief pause.

Then inhale and slowly lower yourself back down to the starting position.