The abdominal crunch machine is just one piece to getting flat abs.
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Gyms and fitness facilities often offer an abdominal crunch machine that allows you to work your abs while seated. Working out on the machine will effectively develop strength and tone in your abs. However, if you're looking to flatten your abs and stomach, you need to do more than just consistently use the abdominal crunch machine.
Try the Abdominal Crunch Machine
According to Bodybuilding.com, the abdominal crunch machine targets your abs. The machine places you in a seated position. Hook your shins underneath the leg pads and then reach up behind each of your shoulders and grab the arm handles. Set your elbows against the arm pads. Push your elbows into the pads to bend forward at the waist as you simultaneously lift your legs toward your chest. The movements should be slow and controlled. Control your torso and legs back to the starting position. Avoid jerking to lift a heavy weight or perform additional reps. Bodybuilding.com adds that it's important to choose a weight that you can easily control.
Tone Your Abs on the Crunch Machine
Incorporate the abdominal crunch machine into an abdominal strength-training workout that you perform three days per week. To tone your abs, your workout will need to overload your stomach muscles, which means you'll need to give them a day off in between each workout to heal. Complete each exercise for two to three sets of 15 to 20 repetitions.
Add Cardio to Flatten Your Abs
If you're interested in flattening your abs, it's likely that you have excess fat in your stomach area. Therefore, in addition to being consistent with your ab workouts on the crunch machine, you also need to make additional efforts to lower your body fat. The abdominal crunch machine works the muscles in your stomach, but it won't make an impact on your fat tissue. A comprehensive program to flatten your stomach should include healthy eating, frequent bouts of calorie-burning exercise and abdominal strength-training workouts that can include the abdominal crunch machine. If you tone your abs with an abdominal crunch machine, but still have excess fat, the tone you've developed will be covered.
Create a Deficit
Eating healthy and participating in calorie-burning exercise is important for fat loss because together they create a caloric deficit in your body. This means you burn more calories than you consume, and in doing so, you force your body to break down the excess fat you have stored. Every time you create a deficit of 3,500 calories, you'll lose a pound of fat. The fat you lose won't necessarily come from your stomach, as your body decides where it's going to take the fat from, but as your overall body fat levels decrease, you will notice improvements at your abs and stomach.