Home / Fitness exercises / Abdominals / Crunches with the abdominal trainer device
Crunches with the abdominal trainer device
The abdominal exercises with the abdominal trainer device are known by various names. This device is often referred to as an AB trainer or crunch device. With this training exercise, you can primarily strengthen your rectus abdominis muscles. The exercise is suitable for both beginners and advanced individuals, as it is comparatively simple.
There is a potential for confusion with device crunches, especially when it comes to the crunch machine in the gym. This is frequently used by beginners to strengthen their abdominal muscles. Another term you might occasionally hear is AB roller. However, this refers to a completely different device designed to train the abdominal muscles through rolling movements.
In the following article, we will, however, focus on abdominal exercises with the abdominal trainer device. Here, you will receive comprehensive information on the execution of movements, the muscles targeted, and similar exercises.
Muscles targeted during abdominal exercises with the abdominal trainer When performing abdominal exercises with the abdominal trainer, the emphasis is on strengthening the rectus abdominis muscle. Additionally, the pyramidal muscle is intensely stimulated, while the oblique abdominal muscle serves as supporting musculature.
Execution of crunches with the abdominal muscle trainer Crunches with the abdominal muscle trainer are a straightforward exercise. To fully maximize the potential of this exercise, you will receive detailed information on body position and execution of movements.
Body position
Initiate crunches with the abdominal muscle trainer in a lying starting position. Bend your legs in front of you on the floor, while your back lies firmly on the surface. Your gaze is directed upward, while the AB trainer is positioned on your body. One side of the trainer is under your shoulders or the cushion under your head, while you grip the other side with your hands. Now, tense your abdominal muscles to prepare for crunches with the AB trainer.
Movement execution
To begin the exercise, lift your upper body. During the upward movement, exhale and ensure that your head continues to naturally extend the spine. Lift your upper body completely, allowing for a slight arch in your back. Your buttocks remain on the floor, and your legs do not move. Subsequently, return to the starting position while inhaling deeply.
Stressed muscles and common mistakes
During abdominal muscle training with the abdominal trainer, errors can diminish effectiveness and simultaneously increase the risk of injury. In the following section, the most common mistakes will be highlighted, and tips will be provided on how to effectively prevent them.
✅ Involvement of Other Body Parts: Many abdominal muscle exercises tend to distort the movement by involving the arms or legs. It is crucial not to assist with either the arms or legs, as the force for the execution should exclusively come from the abdominal muscles.
✅ Excessive Range of Motion: In abdominal muscle crunches with the abdominal trainer, the upper body is slightly lifted off the ground. However, it is not necessary to lift the upper body vertically.
✅ Unnatural Head Position: Throughout the entire execution, the head should form a natural extension of the spine. Ensure not to throw the head back or press the chin toward the chest.
Alternatives and similar exercises to crunching on the machine on the floor
Diverse abdominal exercises without the use of equipment on the floor provide numerous options. To add variety to your workout plan, I present alternative exercises here that can replace the machine-assisted crunch.
Comments
Add comment