Adjust Settings:
Customize the resistance level, seat position, or handles to suit your fitness level.
Warm Up:
Spend 5–10 minutes warming up with light cardio (jogging, jumping jacks) to get your muscles ready.
Perform Core Exercises:
- Crunches: Sit and engage your core as you pull or push the handles/arms.
- Leg Raises: If the machine allows, raise your legs while engaging your lower abs.
- Twists: Rotate your torso side to side for oblique activation.
- Planks: Some machines include plank positions to work your entire core.
Controlled Movements:
Focus on slow, controlled movements to maximize muscle engagement.
Cool Down & Stretch:
Finish with stretches targeting your abs, lower back, and hip flexors.
Routine:
Aim for 2–3 sets of each exercise, with 10–15 reps per set. Do this 3–4 times per week for best results.