About Core Exercise Machines
Core exercise machines are designed to focus effort on the muscles in the middle of your body. They usually assist in a variation of the abdominal crunch exercise where the upper body is rolled up toward the hips. Many people cheat while performing the abdominal crunch exercise on their own. It also puts a strain on the neck and back. Core exercise machines can help maintain perfect form, focus the brunt of the crunch motion on the abdominal muscles and reduce strain on other parts of the body.
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Types
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There are two basic types of core exercise machines found in gyms. The most basic one is a flat weight bench with rolling pads for the ankles. They hold the legs down while you curl your body forward. These benches are usually adjustable to increase the angle of the crunch to increase resistance with gravity. The next type of core exercise machine involves pulling forward a cable or handles with weights or bands providing resistance. Your hold straps or levers with your arms and bend your torso forward to work the abdominal muscles. Both of these types of core exercise machines are effective for strengthening core muscles.
Function
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A number of core exercise machines are marketed to individuals for use in the home. These are usually portable devices to encourage users to perform abdominal crunches. They function in one of two ways. One is a frame with pads for the head and arms. You hold on to the frame while rolling forward and back performing abdominal crunches. The pads support the head, neck and back as you exercise your core. The second type functions by compressing the device. It sits between the chest and thighs. As you roll your torso toward your hips, you squeeze the machine to provide resistance. The advantage of this device is that it can be used while sitting in a chair.
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Features
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Some core exercise machines feature a twisting motion instead of a crunching motion. Either the hips remain stationary while the torso twists from side to side, or the torso remains static while the hips sway back and forth. Gym quality machines with this feature provide resistance with weight plates. They are effective for strengthening the external abdominal oblique muscles running along the sides of the abdomen. While this can improve the overall strength of the core muscles, it can not improve the look of the stomach by itself. They must be combined with other core exercises. Several brands of home core exercise machines mimic this motion. However, they are little more than a swiveling seat with handles.
Effects
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Very simple, yet extremely effective core exercises can also be performed with an exercise ball. They are also called yoga balls and balance balls. You can lie on these giant, air filled spheres while performing abdominal crunches. They provide comfort by getting you off the ground and allowing your lower back to sink into the ball. Exercise balls have the added effect of forcing your core to stabilize your body throughout the exercise. This provides additional work for your core muscles. Sitting on an exercise ball while performing other exercises also works your core by forcing you to keep your balance on the ball.
Misconceptions
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Many advertisements for core exercise machines lead people to believe that a few repetitions a week will give them chiseled abs. The truth is that core muscle strength is not directly related to the appearance of a flat stomach. The abdominal muscles are covered with a layer of fat. They cannot be seen unless you have a very low percentage of overall body fat. It doesn't matter how strong your core is. The only way to get six-pack abs is to lose body fat.
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