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8 Gym Machines to Use for Stronger Abs

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Sure, planks and crunches can help you strengthen your core. But are there machines for getting stronger abs at the gym?

Integrating gym machine abs workouts into your routine helps you strengthen your core in more dynamic ways, says Jessica Brown, a World Instructor Training Schools-certified personal trainer based in Scarsdale, New York.

Cardio machines (like treadmills and stationary bikes) call on your abdominal muscles to keep your body stabilized and upright for the duration of your workout. Strength machines can target your core muscles in ways and positions that equipment-free exercises cannot.

Here are eight trainer-approved cardio and strength gym machines for your abs. Remember to check with your doctor before starting a new exercise program if you have an injury or condition that might interfere with your ability to safely exercise, or if you are pregnant.

Four Cardio Machines for Your Abs

Ellipticals, treadmills, stationary bikes, and rowing machines can help you increase your heart rate and get a great cardiovascular workout while using them.

But you’ll be working your abdominal muscles at the same time. This is because to use these machines, you engage your core muscles. And a strong, stable core helps you more easily take on everyday activities.

1. Stationary Bike

Does the stationary bike work your abs directly? It can. When cycling, your core stabilizes your pelvis and keeps your hips square in your seat.

2. Elliptical

Don't bypass the elliptical machine the next time you hit the cardio floor. Given that you’re primarily moving your arms and lower body, you may wonder if there are benefits for your core muscles.

But because the muscles of the midsection (including your abdominals, erector spinae, latissimus dorsi, trapezius, and rhomboids) are all engaged to keep you standing upright throughout the movement, they’ll get a workout, too.

 It can, in fact, provide a great workout for your midsection.

To get the most ab burn on the elliptical, focus on standing up tall and not leaning forward. This will force your core to work harder to stabilize you.

3. Treadmill

When you're pounding the pavement or working up a sweat on the treadmill, your core is in charge of your running posture. It's also the link between your arms and legs — in charge of transferring force from your upper to lower body.

Engaging the muscles of the core while you’re using the treadmill can provide further strengthening.

4. Rowing Machine

Rowing machines are known for their back-strengthening abilities, but they work the front of your torso equally hard.

 During your rowing workouts, your back should be straight but slightly leaned back from your hips. With correct form, you’ll also work the abdominal muscles.

Four Strength Machines for Your Abs

Each of the gym machines listed below can help you strengthen all the muscles in your core, including your rectus abdominis (the “six-pack” muscle), obliques (in the sides of your torso), and transverse abdominis (the deep ab muscle).

1. Cable Machine

Most cable machine exercises will work the core to some degree (remember, the core muscles are engaged as long as you’re sitting or standing upright). And a benefit of the cable machine (versus doing a similar movement using a free weight) is that it keeps the tension on the muscle consistent through the full range of motion.

Certain cable exercises are better than others for targeting the core, like the Pallof press, Brown says. Here’s how to do it:

  1. With interlaced fingers or a hand-over-hand grip, grab a resistance band that’s set to chest height.
  2. Stand with the anchor of the band directly to your left, and step to the left until the band is taut and trying to twist you toward the anchor.
  3. At this distance, stand with your feet about shoulder-width apart, and bend your knees slightly. Hold the handle in front of your chest, keeping your chest upright. Brace your core.
  4. Slowly press your arms in front of you until they’re almost completely straight. Pause for a beat, then bring them back to your chest without rotating the hips.
  5. Do all your reps this way, then turn around and repeat with the anchor of the band to your right.

2. Pull-Up Bar

The pull-up bar is another tool you can use for strengthening your abdominal muscles (even if you can’t do a full pull-up). Doing exercises like hanging leg raises work your core muscles, too, Brown says. Any time you're hanging from the bar and bracing your core, you're working your abdominal muscles.

3. Captain's Chair

The captain's chair is an effective ab machine that you'll find in many gyms. It can work the rectus abdominis and the obliques.

Here’s how to use it to do a vertical leg lift to target your core:

  1. Standing in the captain’s chair (or Roman chair) frame, lay your forearms over the padded armrests and, if available, grab any handles.
  2. Bracing your core, lift your legs with knees slightly bent until your quadriceps muscles and the floor are parallel (or as close to parallel as you can get).
  3. In a slow and controlled manner, lower your legs to return to starting position.

4. Decline Bench

When you do sit-ups or other abs exercises on a decline bench, you're increasing the amount of gravity you're bringing into the equation. It works your muscles in a different way and can add intensity to your sit-ups.

Here’s how to do a situp on the decline bench:

  1. Sit toward the front of a decline bench and hook your feet in the foot pads.
  2. Place your hands behind your head.
  3. Inhale as you brace your core and lower your torso onto the bench.
  4. Exhale as you lift your entire torso up off the bench in one fluid motion.
  5. Repeat.

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