Ab Swing (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the ab swing machine so that your knees are aligned with the pivot point of the machine.
   • Sit down on the machine and secure your feet under the foot pads.
2. Step 2Position Your Body
   • Lean back against the padded support, ensuring your back is flat and your core is engaged.
   • Grip the handles provided on the machine with both hands, keeping your elbows slightly bent.
3. Step 3Engage Your Core
   • Take a deep breath and brace your core muscles as you prepare to swing.
   • Ensure your feet are firmly placed and your body is stable.
4. Step 4Perform the Swing
   • Begin the movement by pulling your knees towards your chest while simultaneously leaning back slightly.
   • Then, extend your legs out and lean forward, engaging your abdominal muscles throughout the motion.
5. Step 5Control the Movement
   • Maintain a controlled motion throughout the exercise, avoiding any jerky movements.
   • Focus on using your abdominal muscles to drive the movement rather than relying on momentum.
6. Step 6Repeat
   • Continue to perform the swings for the desired number of repetitions, ensuring that your form remains consistent.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower your legs and sit upright.
   • Release the handles and safely exit the machine.