• Smith Machine Oblique Crunch

  Advanced

  

  

  1

  Lay on your side with your knees bent.

  2

  Hold the bar extended over you.

  3

  Lift yourself up by flexing your obliques.

• Smith Machine Side Plank Up Down

  Beginner

  

  

  1

  Start by lying on your side with your feet stacked on top of each other and the bar on your hip.

  2

  Place your bottom elbow on the ground beneath your shoulder and engage your core to raise your hips off the ground.

  3

  Your hips will do all the moving. Think, "hips up, hips down."

• Smith Machine Side Bend

  Novice

  

  

  1

  Stand beside the bar.

  2

  Keep your hips and shoulders facing forward, bend to one side slowly

  3

  Return to the upright position.

  4

  Switch hands and repeat.