• Machine Roll Outs

  Intermediate

  

  

  1

  Hold the Ab Roller with both hands and kneel on the floor with your feet up and crossed.

  2

  Slowly roll the ab roller straight forward, stretching your body into a straight position.

  3

  After a pause at the stretched position, start pulling yourself back to the starting position. This should be a slow and controlled movement.

• Machine Crunch

  Novice

  

  

  1

  Place your feet under the foot pads and grab the handles with your hands.

  2

  Flex your spine and bring your upper and lower body together.

• Machine Plate Loaded Crunch

  Novice

  

  

  1

  Place your feet under the foot pads and grab the handles with your hands.

  2

  Flex your spine and bring your upper and lower body together.