Stomach Exercises and Techniques

For a healthy life, exercise is the best and main priority. Daily exercise is the best way to get good fitness, which should be added to your daily to-do list. You can do this at home which will save you time and money and provide the best practice experience. On your exercise list, abdominal exercises are a major exercise for everyone. 

One of the places where fat accumulates in the body is the abdomen with which we have to fight. And that’s why there are abdominal exercise machines that provide you with all the exercises you need to do for your abdomen. 

Exercise of Stomach Exercise Machines:

There are various types of stomach exercise machines in the market such as Hyperextensions Machines, Ab Roller Wheels, Power towers, Sit-up benches, Ab Coaster, Ab gliders, Treadmills, etc. By using these machines you can do lots of exercises for your stomach muscles. 

With these Stomach Exercise Machines, you can do various functional exercises for your stomach. You can do effective stomach exercises without any machines also. 

Here are some effective exercises & techniques for your stomach without machines:

Crunches:

Lie on your back. Place your feet on the floor, buttocks wide. Place your arms across your chest by Bend your knees. Contract your ABS and breathe. Exhale with your head and neck relaxed and lift your upper body. Breathe and back to the starting position again.

Heel Touches:

Keep your back flat and bend your knees at a 90-degree angle so that your feet are firmly planted on the floor. Attach your core as you bend your spine to reach your right hand towards the ankle of your right hand. Keep repeating the movement in this way.

Reverse Crunches:

Lie with your hands on the floor and extend your legs so that your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle. Exhale and contract your abs so that your knees are towards your chest and your hips can rise off the floor. Hold this position for a while, then gently return your legs to the starting position.

Russian Twist:

Hold your feet on the floor or stretch them out as soon as you feel the movement. Breathe continuously and deeply. Exhale with each turn and inhale to return to the center. When you twist, place your hands on the floor in a parallel position.

Stomach Vacuum:

To do the Stomach Vacuum exercise, straighten and breathe through the nose, then slowly exhale through the mouth. When your stomach Compressed after holding your breath, hold your stomach like this for at least 20 seconds. Continue breathing leave your stomach after 20 seconds. This way you can do this effective exercise for a total of 60 seconds five times in 20 seconds to stretch the stomach muscles.

Bicycle Crunches:

Lie on the floor with your back to the ground and your knees bent so that your feet are on the floor and your hands are behind your head. Draw your abdomen by contracting your core muscles to stabilize your spine. Hold your head with your hands and pull your shoulder blades backward and slowly lift your knees to a 90-degree angle then lift your legs off the floor. 

Exhale and slowly bring one knee to your armpits like the pedal motion of a bicycle first and straighten the other leg so that both are higher than your buttocks. Rotate your torso so that you can touch your elbow to the opposite knee. Extend the other leg until your elbow touches the alternate knee.

Spiderman Plank:

You can start Spiderman Planck with your elbows under your shoulders, and legs within hip-width. Attach your core, press your glutes and make sure your neck is aligned with your spine so that there is a straight line from your head to the heel.

Keeping your hips as flat as possible, bend your right leg so that your right knee is as close to your right elbow as possible. Then stop for a moment and go back to the board position. Repeat on your left side in the same way and bring your left knee up to your left elbow. Continue like this.

Stomach Exercise Machines:

There are many types of Stomach Exercise Machines of many brands in the market. Among them, Here are some of the best equipment:

1. BowFlex Power Tower
2. Ab Coaster PS500
3. Perfect Fitness Ab Roller
4. Marcy Impex Adjustable Weight Bench SB-350

BowFlex Power Tower

Short Spec:

• Ratings: 4.6 Out of 5
• Dimensions: 37.5″ L × 16.7″ W × 6.5″ H
• Weight Capacity: 440 lb (199.58 kg)

For beginners or experts, Bowflex Tower is one of the best power towers. It mixes good design, usability, mechanical features, and functionality in just one piece of equipment. Combined with a wide, angled angle, it prevents you from shaking and moving during a workout.

Due to the specific size of the foot, the power tower is very stable. There is no need to worry about it even during training near the maximum weight of the user. This versatile machine allows more than 20 exercises for all major muscles, including the legs, to train the whole body.

Pros:

• Specific feet size make stable
• Affordable Price
• Quality frame

Cons:

• It’s not perfect for all tall person

You can see more about Power Tower here.

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Ab Coaster PS500

Short Spec:

• Ratings: 4.3 Out of 5
• Dimensions: 51″ L × 25″ W × 50″ H
• Weight Capacity: 300 lb (136.08 kg)

The Ab Coaster PS500 is a top abdominal exercise device made of stainless steel. It works in contrast to other crunches. It works from top to bottom during crunch and from top to bottom when applying pressure to the neck, back, and shoulders.

This machine allows the user to perform knee exercises with a comfortable effective core and abdomen. The curved track of the ab coaster frees the user from the pressure of the lower abdomen, neck, shoulders, and back.

Pros:

• High quality and durability
• Includes instructional DVD
• Made with stainless steel

Cons:

• It can’t be folded

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Perfect Fitness Ab Roller

Short Spec:

• Ratings: 4.7 Out of 5
• Dimensions: 9″ L × 9″ W × 7.9″ H

Perfect Fitness Ab Carver Sport Roller is one of the best fitness trainers for your ab muscles, core muscles, arms, and back. It has a non-skid wheelbase that makes it stable when rolling. The handprints of this roller will make you notice to activate your muscles. This compact design roller is suitable for everyone that can be customized by your fitness level.

Its non-slip rubber wheel makes you safe while exercising. Best for strengthening your ab and core muscles which you will get at an affordable price.

Pros:

• Non-skid wheelbase make stable
• Comfortable handgrips

Cons:

• Make noise while exercising

You can see more about Ab Roller Wheel here.

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Marcy Impex Adjustable Weight Bench SB-350

Short Spec:

• Ratings: 4.5 Out of 5
• Dimensions: 65″ L × 23″ W × 46.5″ H
• Weight Capacity: 600 lb (272.16 kg)

The versatile fitness equipment Mercy Impex Adjustable Weight Bench SB-350 has an adjustable back pad that allows six different positions for different exercises. The foam pad of this space-friendly machine gives the gift of comfortable exercise and enhances the elasticity of a good steel frame.

It provides effective exercises targeting the abdominal muscles along with the upper muscles and lower muscles. Its durable construction can withstand weights up to 600 pounds. Its bench has a convenient transport handle and wheel.

Pros:

• 600 pounds weight capacity
• 6 different positions
• Comfortable foam pad

Cons:

• It may not be comfortable for very tall users

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Benefits of using a Stomach Exercise Machine:

Improves core performance:

You have to play sports, run, cycle, work, you have to force yourself to do everything and for that, you have to strengthen your core. And abdominal training is a great way to strengthen the core. Using free weight movements with core-target exercises will activate core muscles and produce energy.

Full range of motion:

Provides a full range of user speeds. Without machines, most people cannot achieve their desired results due to their poor form. This machine helps to maintain the flow of movement to make the Abha crunch perfect.

Reduce lower back pain:

Lower abdominal pain is a problem that affects all people. Weak abdominal muscles contribute to back pain. The muscles of the lower back that are not exercised become numb in the joint area and can cause pain in the lower back. Abdominal exercises target the back muscles and spine, make them more flexible and less stiff, thus reducing lower back pain.

Increase body strength:

Regular exercise increases the strength of the body so that difficult situations can be endured, heavy work can be done. And the abdominal exercise machine does it.

Improve weight-bearing limits:

Abdominal exercises give strength to bear weight. Abdominal exercises help one to lift heavy weights without damaging the spine. This is because abs workouts strengthen the torso and help provide a stable base for lifting.

Helps to back in shape:

Exercising every day on an abdominal exercise machine will help you get rid of abdominal fat as well as bring your body into the shape of a crack and help you lose weight and stay active.