Hammer Strength Abdominal Crunch

Muscles Trained:
Primary: Abdominals (Rectus Abdominis)

What It Is:
A plate-loaded machine that allows a weighted crunch while seated, targeting the upper and lower abs.

How to Perform It:

• Sit with chest against pad and hands on handles
• Contract your abs to curl your upper body forward
• Exhale as you crunch, then return slowly
• Keep hips stable and avoid pulling with arms
• Focus on controlled movement

Life Fitness Abdominal Machine

Muscles Trained:
Primary: Abdominals

What It Is:
A machine that mimics a seated crunch, using a guided path for abdominal engagement.

How to Perform It:

• Sit with feet anchored and back against the pad
• Grip handles and curl forward by contracting abs
• Pause at the bottom, then return slowly
• Keep motion controlled and smooth
• Avoid using momentum

Life Fitness Back Extension

Muscles Trained:
Primary: Lower Back (Erector Spinae)
Secondary: Glutes, Hamstrings

What It Is:
A seated back extension machine that strengthens the spinal erectors.

How to Perform It:

• Sit with pad against upper back
• Cross arms or grip handles
• Extend torso back slightly without hyperextending
• Pause, then return under control
• Keep hips anchored

Hoist ROC-IT Ab Crunch Machine

Muscles Trained:
Primary: Abdominals

What It Is:
A crunch machine with a rocking seat that supports natural movement of the spine during contraction.

How to Perform It:

• Sit and grip handles above your shoulders
• Crunch forward while seat rocks with you
• Contract abs and exhale at the bottom
• Return slowly with control
• Don’t use your arms to pull

Hoist Back Extension Machine

Muscles Trained:
Primary: Lower Back
Secondary: Glutes, Hamstrings

What It Is:
A seated machine that strengthens the lower back using a natural motion path.

How to Perform It:

• Sit with back against pad and grip handles
• Extend your torso backward gently
• Avoid arching too far
• Return slowly to start
• Keep core tight throughout

Adjustable Bench (Flat to Incline)

Muscles Trained:
Primary: Core (when used for sit-ups/crunches)
Secondary: Chest, Shoulders (when used with weights)

What It Is:
A versatile bench used for incline sit-ups or decline crunches when adjusted accordingly.

How to Perform It:

• Adjust to desired incline/decline level
• Lie back with feet anchored or secured
• Perform controlled crunch or sit-up
• Avoid pulling with neck or arms
• Exhale on the way up

Roman Chair

Muscles Trained:
Primary: Lower Back
Secondary: Glutes, Hamstrings

What It Is:
A bodyweight station used for back extensions and sometimes leg raises.

How to Perform It (Back Extensions):

• Position hips on pad, feet secured
• Cross arms or hold behind head
• Lower torso forward, then extend back up
• Keep spine neutral
• Avoid overextending

Crunches

Muscles Trained:
Primary: Abdominals

What It Is:
A bodyweight exercise targeting the rectus abdominis through spinal flexion.

How to Perform It:

• Lie on back, knees bent, hands behind head or across chest
• Lift upper back off floor using abs
• Pause, then lower slowly
• Keep neck relaxed
• Exhale as you crunch

Hanging Leg Raise

Muscles Trained:
Primary: Lower Abdominals
Secondary: Hip Flexors

What It Is:
A bodyweight core movement performed hanging from a bar or support.

How to Perform It:

• Hang with arms extended, feet off floor
• Raise legs straight or bent toward chest
• Pause at the top, then lower slowly
• Avoid swinging or using momentum
• Keep core tight throughout

Cable Woodchoppers

Muscles Trained:
Primary: Obliques
Secondary: Abs, Shoulders

What It Is:
A cable-based rotational exercise targeting the sides of the core.

How to Perform It:

• Set pulley high or low depending on angle
• Grip handle with both hands, arms extended
• Rotate torso diagonally across the body
• Control the return
• Avoid pulling with arms