Fitness Training Exercises

Strength Training - Abdominal and Waist
Abdmonial Machine

Equipment Required:

Abdominal Machine (Follow manufacturer's instructions for use of machine.)

Starting Position:

Select appropriate resistance.
Adjust the seat position so shoulder pads rest comfortably against the shoulders in a sitting position.
Sit with a straight back, facing forward.
Place the feet beneath or in front of the ankle cushions to eliminate hip action.
Relax arms at the sides.

Actions To Execute Exercise:

Curl forward using the abdominal muscles, bringing the shoulders toward the hips.
Pause; slowly return to the starting position.
Repeat.

Breathing Technique

Exhale while curling forward; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the abdominals.

Precautions / Contraindications

Avoid pushing too far forward. The abdominal curl is a small range of motion exercise.
This exercise may be contraindicated for some individuals with back or hip problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Emphasis should be placed on flexing the torso rather than bending at the hips.
Use small range of motion.
Contract the abdominal muscles inward while exhaling and curling forward.