Fitness:Abdomianal Machine workouts

*An excellent piece of abdominal machine equipment, especially suitable for beginners, with weak abdominal or neck muscles.

*Most machines come with full instructions and exercises, however the simple key when using any of these abdominal machines is to keep the movement both smooth and slow.

*To do a simple sit up, rest your arms on the foam pads, whilst placing your hands on the top bar, resting your head on the head support throughout the movement.

*Keep feet either firmly on the floor, or with legs in the air, (harder) whilst aiming to roll through with the machine in a smooth motion, lifting no more than 30 degrees.

*Focus on using your abdominal muscles to initiate the movement, rather than pulling yourself up with your upper-body.

*Beginners aim for 2 sets of 10 - 12 reps, keeping the movement slow, 1 lift and lower every 3 seconds, both feet on the floor.

*Intermediates aim to work for 3 sets of 12 - 15 repetitions, aim to work 1 set with your feet in the air.

*Advanced work for 3 sets of 15+ reps, holding in the upward phase for 1 - 2 seconds.