The lateral walls of the abdomen are formed by three types of muscles - the external oblique, the internal oblique (their bundles run perpendicular to each other) and the transverse (its bundles are directed horizontally). The anterior wall consists of another group of muscles: rectus and pyramidal. The posterior muscle is the quadratus lumborum muscle. Together they form the muscular abs.
If he is well trained, this provides not only sculpted abs and a thin waist. In addition to excellent external data, this has a positive effect on health: back pain decreases, reproductive functions and digestion improve.
To make it perfect, regular exercises without sports equipment are not enough. Therefore, you should know which abdominal exercise machine to choose in order to pump it up to ideal condition in a short time.
Functional
Many people mistakenly believe that exercise machines designed to develop abdominal muscles are primarily strength training. Yes, their functionality is intended primarily for this purpose, since they effectively:
- strengthens abdominal muscles;
- promote their stretching;
- form athletic cubes;
- improve muscle relief;
- train strength and endurance, which allows you to increase the intensity of training, which means better pumping of your abs.
However, if you first study the theory, you can draw a conclusion. If you have excess weight and fat folds on the abdomen, if you regularly exercise only on weight training machines, the muscles will indeed become stronger and the cubes will form, but... They will be below, under the abdominal layer, and no one will see the results of your labors.
Therefore, fitness trainers recommend using cardio equipment in parallel, which:
- provide an excellent warm-up, reducing the risk of injury and muscle strain;
- strengthen the cardiovascular system (the topic seems to be far from the press, but with a weak heart and poor circulation, any training will not be effective);
- burn fat;
- make all muscle groups work;
- supply the body with an additional portion of oxygen, which is an excellent fat burner.
So, when choosing abdominal exercise machines, do not disdain either aerobic or anaerobic ones.
How often to exercise and rules for doing the exercise
Working out the abdominal muscles and creating sculpted abs should not be the main goal in playing sports. This can lead to an annoying situation - the abs are pumped up, but behind the layer of fat it is not visible, the stomach only looks fatter. Therefore, abdominal exercises should be part of general training, and not vice versa. It is recommended to do abdominal exercises 2 times a week at the end of the workout, when the muscles are sufficiently warmed up. You should not increase the number of workouts without consulting a trainer - the muscles should rest. If you train at home, you need to set realistic goals for yourself so as not to be disappointed after 2-3 days when you quit.
Before working on your abs, you need to warm up, otherwise your muscles will ache a lot after training. It is very important to monitor your breathing while doing it: the exercise itself should be done while exhaling. To achieve results, it is necessary to combine dynamic and static exercises. To accurately track the evolution of an activity, you can use an electronic fitness bracelet.
Abdominal exercises are recommended to be performed at the end of the workout, when the muscles are sufficiently warmed up.
It is important to do the exhalation exercise
Recommended frequency of abdominal workouts: twice a week
Kinds
To choose the right simulators, you need to at least have a rough idea of what they are like.
A list of cardio equipment that can not only improve the functioning of the cardiovascular system and lose excess weight, but also pump up the abs, and also remove fat in the abdominal area:
- steppers (look for models that can be used for twisting and turning);
- exercise bikes;
- rowing machines (more suitable for men, and yes: they work not only the pectoral muscles, but also the abdomen);
- ellipsoids;
- mini-stadiums;
- Treadmills.
Strength training equipment you can use in the gym:
- block simulators;
- Smith machine;
- crossfit ball;
- crossbar for hanging leg raises and pull-ups;
- Roman bench;
- rollers;
- seated crunch machine;
- rider (rider);
- TRX with rubber loops.
There is also a group of auxiliary equipment, which for many are nothing more than sports equipment. And yet, in the professional sphere they are classified as simulators, since they also allow you to train various muscle groups.
To pump up your abs, it will be useful to include in your training program:
- hula hoop with balls and magnets;
- “Grace” disk, supplemented with expanders;
- fitball;
- electric exercise machines (myostimulators that operate on electrical charges that cause contraction of the abdominal muscles) in the form of ordinary suction cups-electrodes, there are shorts, a corset, a belt;
- jump rope;
- rollers;
- Butterfly and elastic expanders (if you perform twists and turns of the body with them).
You should also pay attention to electric exercise machines. Especially for those for whom excessive physical activity is contraindicated. For example, for diseases of the musculoskeletal system, during exacerbation of infections, for pathologies of the respiratory system.
On the subject: What is the best way to pump up abs for men?
For regular and safe use, the following models can be recommended:
- AbTronic X2 - Chinese belt;
- Beurer EM41 is a German device in the form of digital electrodes with a sensor, which can be applied to the stomach and sides under clothing;
- Butterfly Massager is one of the most inexpensive models (costs only $7), a Chinese butterfly muscle stimulator;
- Rio Ab Builder Plus Bodi Tek - English, purely male electric helium pulse myostimulator;
- Sanitas SEM30 - German electric belly belt;
- Sauna pants from Bradex - sauna shorts with thermal effect;
- Slendertone Bottom S7 - Irish muscle stimulator in the form of high-waisted shorts;
- Super Ab Gymnic - Chinese belt, top seller;
- Vupiesse Twin UP Body&Face - Italian electrodes, completely invisible under clothes;
- ESMA Assol is a domestically produced professional myostimulator, one of the most expensive models (costs about $300).
Their undoubted advantage is the ability to keep abdominal muscles toned without the need for intense training. In addition, they can be worn during the day completely unnoticed by others. You will work, rest, sleep, and at this time your abs will sway.
It’s worth mentioning right away that you shouldn’t count on sculpted abs and a super-slim figure with electric exercise equipment. But as a temporary support for muscle tone, they are quite suitable.
Abdominal trainer Start Up AB Roller IR97731
The Start Up AB Roller IR97731 is somewhat similar to a roller, but it is made of polypropylene, supporting weight up to 100 kilograms. The Start Up AB Roller exercise machine is also designed to work out the abdominal muscles, but in addition, it does a good job of tightening the muscles of the back and arms. With different types of training, it helps strengthen the thighs and calves, and also promotes weight loss.
The main advantage of this model can be considered its compactness. After all, this sports device is foldable and can be taken with you on vacation or on a business trip, so as not to be interrupted for a day from physical activity.
When working with a roller trainer, do not forget about the water intake (2 liters per day) and the protein menu. If your abs and other muscle groups need to be tightened or created in the shortest possible time, then enrich your diet with protein foods. It is rightfully considered the building blocks from which our muscle mass is built.
Rating
From the variety of models presented on the modern market, it is difficult to choose the best abdominal exercise machine. Of course, a $3,000 EMS wireless electrical stimulator is likely to be as effective as possible and produce good results.
But, in addition to its high cost, it has its own disadvantages and limitations (the need for constant medical supervision, for example). For some, daily training with cheap rollers from Bradex will be enough for this purpose. Here everyone decides for himself what suits his liking and body best.
A small rating of the best brands will help you navigate the variety of models.
- EMS simulator ESMA Fitness - wireless electrical stimulator. Russia. $3000.
- Sport Elit SE9105 is a home fitness trainer. China. $105.
- Hawk AB Rocket Twister - folding bench. China. $42.
- Torneo Alta - bench. China. $38.
- AB Circle Pro - circular. China. $35.
- Kettler AB-Roller is a home mini exercise machine. Germany. $27.
- Torneo (Torneo) A-936W - roller with tensioners. China. $23.
- Domyos 500 is a mini fitness machine. France. $22.
- Bradex - “Perfect Abs” video. China. $20.
- Bradex SF 0183 - double caster wheel. China. $6.
With regular training, proper exercise technique and proper nutrition, six-pack and a slender waist will not take long to appear.
Review
Hawk AB Rocket Twister
Country of origin: China.
Type: folding bench.
Cost: $42.
What works: upper and lower abs, oblique abdominal muscles, hips.
Advantages:
- can be practiced at home;
- high-strength steel, minimal risk of breakage;
- inexpensive;
- the ability to independently set the desired load (the kit includes 3 pairs of springs of different resistance levels);
- does not load the back and neck;
- does not require a network connection;
- compact;
- suitable for any level of training;
- The instructions contain not only operating instructions, but also a training program + proper nutrition menu.
Flaws:
- requires daily exercise to get the effect;
- over time, with intensive use, the springs wear out and begin to creak;
- people with tall height (more than 180 cm) and heavy weight (more than 100 kg) are not entirely comfortable exercising in it;
- the build quality leaves much to be desired;
- There are no functional modern “tricks” such as an electronic display, monitoring blood pressure, pulse, etc.
On topic: Crossover exercises
Torneo A-936W
Type: roller trainer with tensioners.
Country of origin: China.
Cost: $23.
Purpose: for the abs and back, additionally for the arm muscles.
Advantages:
- in addition to the abdomen, you can pump other muscle groups;
- inexpensive option;
- home;
- compact, does not take up much space;
- the ability to independently regulate the load by lengthening or shortening the elastic bands;
- Stylish design, pleasant textured materials.
Flaws:
- unreliable power cables that quickly fray and burst;
- There is no information about the load of the power cables included in the kit.
Torneo Alta
Type: bench.
Country of origin: China.
Cost: $38.
Purpose: for abdominal muscles.
Advantages:
- convenient and easy to use;
- durable metal frame;
- effective;
- The tilt angle can be adjusted (up to 6 positions, including negative);
- reliable fixation of the back and seat.
Flaws:
- cannot be assembled, requires space for permanent storage;
- The backrest angle is not set to 90°;
- unstable foot bar;
- the palm rests are not entirely functional;
- the upholstery quickly bursts;
- squeaking may occur.
Bradex "Perfect Abs"
Type: roller fitness machine with a return mechanism.
Country of origin: China.
Cost: $20.
What works: abs, arms, back, buttocks, legs, chest muscles.
Advantages:
- multifunctional (works out different muscle groups);
- stable;
- convenient to use;
- safe: minimal risk of losing balance, because there is a wide tread;
- material - soft, non-slip;
- Comfortable knee support platforms included;
- inexpensive;
- compact, ideal for home training.
Flaws:
- when winding the spring it creates slight noise;
- the presence of a large number of fakes;
- Judging by the reviews, the package often comes with a regular mat for the knees instead of the stated support platforms.
Bradex SF 0183
Type: two-wheel roller trainer.
Country of origin: China.
Cost: $6.
What works: abs, arms, back, buttocks, legs, chest muscles.
Advantages:
- easiest to use;
- one of the most inexpensive models;
- the opportunity to study at home;
- the presence of two wheels ensures stability;
- assortment of colors.
Flaws:
- the material is quite fragile (polyvinyl chloride), it quickly cracks and bursts;
- according to reviews, it cannot withstand the declared weight (100 kg);
- Rubberized handles emit a strong smell of chemical rubber.
EMS exercise machine ESMA Fitness
Type: physiotherapeutic wireless professional electric pulse fitness machine.
Country of origin: Russia.
Cost: $3000.
What it pumps: all muscle groups.
Advantages:
- works on electrical impulses, guaranteeing safe and painless training;
- the current strength is adjusted according to individual indicators (pain threshold level);
- the opportunity to exercise at home using professional physiotherapy equipment;
- Suitable for any level of physical fitness;
- effective;
- performs therapeutic functions (impulses relieve muscle tension, alleviate osteochondrosis);
- a wide range of programs that are selected individually.
Flaws:
- requires mandatory medical consultation;
- there are a large number of contraindications;
- takes up a lot of space;
- independent work with electrical impulses without appropriate professionalism is fraught with undesirable consequences;
- high price.
Note. The EMS ESMA simulator is a new product, born at the intersection of fitness and physiotherapy. Undoubtedly, the model has great potential and is capable of not only pumping up the abs and other muscle groups, but also improving health in the presence of certain diagnoses.
However, it is better to use it in the presence of a specialist with a medical education. Not everyone has the opportunity to purchase such a massive car for such a lot of money.
Domyos 500
Type: ergonomic mini fitness machine for Pilates and abdominal muscle toning.
Country of origin: France.
Cost: $22.
What works: abdominal muscles.
Advantages:
- does not take up much space;
- comfortable;
- great option for home workouts;
- French quality of workmanship and materials;
- acceptable price;
- a combination of a dynamic method (lifting the body) for muscle relief and a static method (plank) to strengthen the deep abdominal muscles;
- support for the back of the head and lower back.
Flaws:
- there are contraindications (spinal diseases, back pain, etc.);
- The included mat slides on the floor and does not provide stability.
On the subject: What exercises should you do to remove belly fat after cesarean section?
Kettler AB-Roller
Type: home mini-exercise machine.
Country of origin: Germany.
Cost: $27.
Purpose: for the abdominal press.
Advantages:
- high German quality of materials;
- built-in computer displays training time, calorie consumption, number of approaches;
- The set includes a mat;
- provides a gentle training regimen, allowing even those with injuries to exercise;
- lightweight, can be easily moved from place to place;
- Suitable for different levels of physical fitness, it is possible to help yourself with your hands.
Flaws:
- there is no variety of exercises that can be performed on this simulator, + you have to look for them yourself on the Internet;
- high price;
- the rug is more of a hindrance than a help, as it slides across the floor;
- no instructions in Russian;
- does not fold;
- Despite the fact that the Kettler company is German, it has recently sent most of its products for assembly to China, including this simulator.
AB Circle Pro
Type: circular.
Country of origin: China.
Cost: $35.
Purpose: for the abs and abdomen, additionally for the back, buttocks, thighs.
Advantages:
- developed by physiotherapists, aimed at treating diseases of the musculoskeletal system;
- suitable for home training;
- perfectly pumps the abdominal muscles;
- eliminates cellulite;
- normalizes the general condition of the body;
- provides effective cardio training;
- quality materials;
- built-in computer.
Flaws:
- quite massive, heavy (almost 15 kg), takes up a lot of space;
- the attached disk with instructions without translation.
Sport Elit SE9105
Type: home fitness machine.
Country of origin: China.
Cost: $105.
What works: the abs, including the oblique muscles.
Advantages:
- allows you to get relief cubes;
- the foot platform has a rotating base, which allows you to work out the oblique muscles;
- built-in computer;
- CD with exercises;
- Suitable for heavyweights (maximum load weight: 136 kg).
Flaws:
- the casing bursts quickly;
- stationary, takes up a lot of space.
Bradex “Super Press” exercise machine
Exercise machines from this brand could be a worthy decoration for the gym, but you can also buy them for home workouts. Bradex “Super Press” is compact in size, so it can easily fit in the far corner of the apartment to be used for its intended purpose.
The Bradex exercise machine helps to train the following muscle groups:
- Middle, lower and upper press.
- Obliques, gluteal and dorsal muscles.
During exercise, special rollers gently massage the back and lumbar region, improving blood circulation. This process is necessary for gaining muscle mass, losing weight and relaxing a tired back.
Building muscle mass and losing weight when working with the Bradex abdominal muscle trainer occurs due to the force of resistance: bending back and forth forces the muscles to tense, which has a positive effect on the figure.
When working with Bradex, you can choose 3 load levels that correspond to the training of a beginner, professional or amateur. “Super Press” provides noticeable results after 2 weeks of training.
How to make a simulator with your own hands
It turns out that home abdominal exercise machines can not only be bought at exorbitant prices in sporting goods stores, but also made with your own hands from scrap materials. It will turn out cheap and of high quality, because you will be solely responsible for the assembly and materials, so take care of the safety of your training.
Video clip
You will need a wheel (2 are possible) with a diameter of 10 to 20 cm. It can be removed from a children's bicycle, stroller, or toy. The second required element is the tube. The ideal option is metal. Plastic is possible, but there is a risk that it will quickly crack. As a last resort, sharpen a wooden stick. A wheel (or 2) is put on the axle and secured with electrical tape or plastic bottle caps.
