The 10 Best Ab Machines
10. Wonder Core Smart
- includes a fitness guide
- incredibly compact
- can be hard on your back
|Rating||4.1 / 5.0|
9. Ab Rocket Trainer Blue
- weighs only 10 lbs for portability
- comes with a low-calorie meal guide
- doesn't work well for taller people
|Rating||3.7 / 5.0|
8. Ab Circle Pro Home
- sturdy 100-percent metal design
- includes three-minute workout dvd
- rapid weight-loss claims are false
|Rating||3.6 / 5.0|
7. Ab Coaster Ultimate
- 400-pound weight capacity
- easy to assemble
- far more expensive than other models
|Rating||4.2 / 5.0|
6. Perfect Fitness Crunch
- can be flipped over for dips
- no hinges or moving parts to break
- mesh support canopy is flimsy
|Rating||3.6 / 5.0|
5. Stamina X Hyper Bench
- good for people of any height
- allows for multiple crunch positions
- durably stitched vinyl upholstery
|Brand||Stamina | X|
|Rating||4.0 / 5.0|
4. Ancheer Crunch
- smooth ergonomic design
- flips over for a total-body workout
- use with weights for resistance
|Rating||4.7 / 5.0|
3. Stamina Pro Bench
- vinyl upholstery wipes clean easily
- folds flat when not in use
- rubber caps protect the floor
|Rating||4.5 / 5.0|
2. Perfect Fitness Ab Carver
- nonslip ergonomic grips
- ultra-wide stable wheel
- includes one-year warranty
|Rating||4.9 / 5.0|
1. Body Solid CAM Series
- ultra-thick durafirm upholstery
- steel frame for enhanced stability
- quick angle adjustments
|Rating||5.0 / 5.0|
The Benefits Of Using An Ab Machine
Well-defined abs are one of the signs of optimal health and fitness in the human body. Defined abdominal muscles may also indicate biological viability, and may trigger primordial signals in the brain of a possible mate. Properly working out the entire core muscle group can be difficult without access to a full gym. For those looking to strengthen their core at home, there are ab machines. Modern ab machines are designed to reduce strain on the body while optimizing the workout achieved through their use. This creates noticeable change in the body in many ways.
Anyone using an ab machine is automatically accessing a larger range of motion than provided by simple exercises like crunches or planks. This full range of motion ensures that every muscle possible is engaged in the exercise. Ab machines also maintain proper form in the body. The entire muscle is active for the entire exercise, which provides the best workout. Ab machines are also extremely comfortable. Most machines are designed ergonomically to challenge the core while allowing the rest of the body to relax, which is considered the perfect ab workout. Ab machines also reduce the stress to other areas of the body during exercise, such as the lower back.
Individuals using ab machines also notice improved muscle gain due to proper muscle fatigue. If the body is well adapted to simple crunches, it will likely not be fatigued by them any more, and is less likely to experience new muscle growth due to these exercises alone. The muscle needs to be challenged in order for it to recover and grow bigger.
Ab Machines Give You A Strong Core
The most important reason to use an ab machine is ultimately to strengthen the core. A strong core provides many benefits to the body. A strong core means a strong lower back, as the muscles are closely related and in many cases, intertwined.
Those using ab machines to strengthen their core are therefore less likely to experience debilitating back pain, which is the highest ranking disability on a global level. Back pain is also influenced by poor abdominal engagement and slouching while seated. Luckily, these habits can be corrected by regularly strengthening the core muscles.
Core strength is determined by engaging the muscles of the deep core just as much as the abs. Using an ab machine to access all areas of the core is highly beneficial. Many benefits are noted by simply including deep core exercises, including lumbar support and relief from respiratory ailments.
A strong core also helps avoid workplace injury and improves balance and stability. In addition, core strength keeps physical stress away from your spine and hips, as it promotes proper posture throughout the day.
Dietary Changes To Support Defined Abs
Simply doing abdominal exercises is not enough to reduce belly fat. As the adage goes, abs are made in the kitchen. Dietary changes are required to create lasting change in the body, but they are not as drastic as many believe.
One simple rule for defined abs is to trust the body's natural cycles. The three circadian cycles of the body are the way in which the body has evolved over millions of years to adapt itself to nature. As such, our body is just as influenced by the natural world as our ancestors' were. The circadian cycles are said to follow the Sun, and are affected by the light and dark cycle of the day.
In the first part of the day, the Sun slowly rises over the horizon, pushing the last part of night away and starting to warm up the Earth. In the body, this corresponds to the elimination cycle from 4am until 12pm. During this time, the body is focused on detoxification and warming up to the day ahead.
At 12pm, the sun is at its brightest, most powerful position in the sky. This corresponds with the appropriation cycle in the body. This is the time of day from 12pm until 8pm, and is the most active time in the body. The largest meal should be around 12pm, when both the Sun and the body are brightest. The period between 8pm and 4am is the assimilation cycle. This corresponds with the Sun's time to rest, and is usually when our bodies are winding down. Foods eaten at this time may be poorly digested or metabolized. This can turn glucose and lipids directly into belly fat, which can ruin even the most perfect ab definition.
In addition to allowing the body to get back into harmony with its natural rhythms, there are some foods to completely avoid if you are really trying to get defined abs. Foods like potato chips, baked goods, chocolate, and anything deep fried are loaded with empty calories which are turned into fat if left unused. White rice, pasta, and bread should also be avoided. Fast food, beer, soft drinks, and sauces should be considered off limits. The results are noticeable after a short period of time.