Things You'll Need:
- Lever seated crunch machine
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Step 1
Get a lever seated crunch machine or use one at the gym.
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Step 2
Warm up your muscles first by walking for five to 10 minutes. Stretch before doing any exercise.
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Step 3
Raise the seat so your shoulders are at the level of the padded lever when it is at rest. Press your back into the back support. When you are in the seat, angle your feet to the side of the machine. Position both arms over the lever pad. Push the cushioned lever down gently until your shoulders are about 90 degrees in line with the floor.
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Step 4
Keep your hips still. Keep your chest right against the padded lever. Point the elbows downward and push the lever down so that your waist is flexing, curling over in a nice letter "C." Exhale as you push. Inhale on the return.
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Step 5
Focus on the oblique muscles. These are the muscles you want to feel working. If you are feeling more of the work in the arms or shoulders then you are doing it wrong and need to readjust your movement.
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Step 6
Come back up slowly, still working the muscle, but remember to stop just a little prior to the machine going to full rest so that the muscles will remain at work. Do anywhere from 8 to 12 repetitions then change to your other side and work those obliques.
