Machine Ab Swing
Kneeling on the swinging pad of a plate-loaded ab machine, forearms on the upper pads, drive the knees forward and up; the pelvis curls under as the lever lifts.
How to do it
Setup
Knees on the swinging pad, forearms on the upper pads, handles gripped, torso leaning forward.
Steps
- Curl the pelvis under and swing the knees forward and up.
- Hold the top for a beat with the abs tight.
- Let the pad swing back down under control.
Common mistakes
So many plates that the knees stop short: lighten it until they travel the full path. Pressing through the forearms to lift yourself: they rest on the pads. Letting the lever swing back freely: resist it all the way down.
Breathing
Exhale curling up, inhale lowering.
