Abdominal Gym Exercises

Strong core muscles are essential for all athletes. Six pack abs are not – but they are fun, and also a goal for some people.

CrossFit and functional fitness always put function over looks, unlike bodybuilding for example, which generally prioritises aesthetics over fitness. The former can be a healthier approach to fitness, because your body becomes defined by what it can do, and not just by how it looks.

In the end it all comes down to what you are training for, and what goals you would like to reach. Whatever your targets, these are the best abs workouts to help you forge strong core muscles and six pack abs. 

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The core is the group of interlinked muscles that make up the trunk of your body and keep your spine in place. These deeper Muscles include your transverse abdominals, multifidus, diaphragm, pelvic floor and internal abdominal obliques.

The collection of muscles that make up this trunk of your body help to control and transform the force that you create into the movements you want to perform. From throwing a stone into a lake, picking up vegetables from the bottom of the fridge, or hitting a new Deadlift PR, core stability and strength is vital for enabling you to complete a huge array of activities.

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And its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit, Inc.Sure, planks and crunches can help you strengthen your core. But are there machines for getting stronger abs at the gym? Yes, and there's something to be said for taking your abdominal workouts off the mat and onto these machines.

Integrating gym machine abs workouts into your routine helps you strengthen your core in more dynamic ways, says Jessica Mazzucco, CPT, a NYC-based certified personal trainer and founder of The Glute Recruit.

Think about it: Cardio machines like treadmills and ellipticals let you work your abs for 10, 20 or 30 minutes at a time for improved muscular endurance. (They also burn abdominal fat if you're wondering, ‌

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But you can't hop on just any exercise machine and hope for a six pack — no piece of gym equipment just makes your stomach flat. You need a plan. Here are nine trainer-approved cardio and strength gym machines for your abs. Plus, the best ones you can buy to outfit your home gym.

Ellipticals, treadmills, stationary bikes and rowing machines are pivotal abs machines for building functional core strength and offer a great core workout at the gym. After all, just like you need to brace your abs when running and cycling, having a strong, stable core helps you more easily take on everyday activities.

But cardio machines don't just sculpt your abs by building muscle. As part of a regular exercise routine — and coupled with a balanced diet — using them can help you change your body composition and ultimately reveal your six-pack (if that's your goal).

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Does the stationary bike work your abs directly? It can. Your core stabilizes your pelvis and keeps your hips square in your seat. For the best ab burn possible, tuck your tailbone, brace your core and keep your upper body steady as you ride.

Don't bypass the elliptical machine the next time you hit the cardio floor. It may seem low-key with its gliding foot plates, leading you to wonder, Does the elliptical work your abs? But it can, in fact, provide a great workout for your midsection.

To get the most ab burn on the elliptical, focus on standing up tall and not leaning forward. This will force your core to work harder to stabilize you.

Best Exercises For Six Pack Abs

When you're pounding the pavement or working up a sweat on the treadmill, your core is in charge of your running posture. It's also the link between your arm and legs — in charge of transferring force from your upper to lower body.

Just don't hold the handrail while you run or walk. Only use it when getting onto and off of the machine. If you lean on the handrail, you not only take work away from your abs, but you also cheat yourself out of caloric expenditure.

In the game of treadmill vs. elliptical for belly fat, the real winner is... it depends. Which one can you put more effort into? Because greater effort means more calories burned.

Ab Workouts: 100+ Free Ab Workout Routines

Whenever you sprint on the treadmill or elliptical, you're forced to contract your abs with more emphasis than you would with moderate-intensity training. This produces maximal power output during which you burn a higher number of calories both during and after you exercise.

The lingering effect of this high-caloric expenditure is called excess post-exercise oxygen consumption (EPOC). By using cardio machines this way, you not only feel your abs working, but you also burn abdominal fat faster. Your best bet is to alternate back and forth from high to low intensity (ex. 30 to 60 seconds of each).

Rowers are famous for their back-strengthening abilities, but they work the front of your torso equally hard. During your rowing workouts, your back should be straight but slightly leaned back from your hips. With correct form, you'll feel a bit like you're almost (but not quite) at the top of a sit-up.

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Each of the gym machines listed below can help you strengthen all the muscles in your core, including your rectus abdominis (the six-pack muscle), obliques (in the sides of your torso) and transverse abdominis (the deep ab muscle).

The cable machine is one of the most versatile strength machines at the gym. Just about every cable exercise will work your core to some degree. But cable exercises like the Pallof press and horizontal wood chop are among the most effective abs cable workouts anyone can add to their routine, Mazzucco says.

Good news for those who can't quite do a pull-up... yet. You can also use the pull-up bar at your gym to sculpt your abs with exercises like hanging leg raises, Mazzucco says. Any time you're hanging from the bar and bracing your core, you're working your abdominal muscles.

Best Ab Workout Exercises For Building Muscle

The captain's chair is an effective ab machine that you'll find in many gyms. And if yours has one, take advantage of it with leg lifts, says certified strength and conditioning specialist Henry Halse, CSCS.

With the chair, you place your forearms on two raised handles. Then, supporting your body through your arms and shoulders — and your back against the pad — you use your abs to raise your legs in front of you.

Many CrossFit boxes and gyms feature a machine nicknamed the GHD (short for glute-hamstring developer). But, despite its name, it isn't just useful for lower-body workouts that target your glutes, quads and hamstrings. It'll give you a fierce ab workout, too. All you have to do is get on it face-up with your feet against the plate and torso hanging off of the large pad. Then you can use the GHD for sit-ups or crunches.

Best Ab Exercises With Weights That'll Work Your Core

But be aware: This machine isn't for newbies or those with back problems or tight hip flexors. You need to have a strong core before working with the GHD.

When you do sit-ups or other abs exercises on a decline bench, you're increasing the amount of gravity you're bringing into the equation. It works your muscles in a different way and adds intensity to your sit-ups.