DIY ab exercise machine. Homemade homemade exercise machines, drawings

Share VK Share FB Share OK

Having decided to pump up your abs at home, first of all, you need to decide what is required for this. More specifically, do you need a simulator for this? But, before answering the question, let us remember that the equipment is very useful for training the muscles of the legs, back, and arms.

Dumbbells, barbells, weights, parallel bars, horizontal bars - those who are interested in increasing strength indicators cannot do without them.

To develop the abdominal muscles, there are several programs, which in terms of popularity and prevalence look like this:

• the first place is occupied by various crunches on an abdominal board or on the floor;
• second place belongs to exercises for raising legs on a bench, floor, parallel bars and crossbar;
• followed by exercises using a fitball or gymnastic roller;
• The list concludes with less common abdominal exercises performed using various exercise machines that are heavily advertised by TV stores.

The cost of these products cannot be called low, but most of the exercise equipment for building abdominal muscles at home can be made with your own hands, for example:

• gymnastic roller;
• press bench;
• roman chair
• a hanging bench, which is attached to the wall bars;
• exercise machine for training in the yard;

How to make a gymnastic roller with your own hands

A gymnastic roller, or abdominal roller, is the simplest exercise machine that is not difficult to make yourself. It develops the muscles of the Persian, primarily the rectus abdominis muscle, as well as other muscle groups. The popular simulator has many varieties, which differ in the number of wheels, i.e. have more than one of them. One of the main advantages of this machine is its stability. The video is especially popular in the CIS countries and China, which is its main producer. In others he did not achieve such fame, which indicates his exaggerated effectiveness.

But, since many of us use it, let’s see how to make it with our own hands. The main thing you need for this is a wheel with a diameter of 10-20 centimeters. The main thing is that during the exercises, the chest does not touch the floor, and there is sufficient distance for the hands. This will allow you to bend deeply forward. A wheel from an old children's bicycle or stroller will do just fine. Perhaps it can be removed from a children's toy - there are many options. You can place two wheels next to each other or at a short distance from each other to make it easier to maintain balance.

The second thing you can’t do without is a plastic, or better yet, a metal pipe (you can also use a round piece of wood). The pipe must be at least 30 cm long and 3 cm in diameter. Well, if the size of the hole in the wheel allows it. The main thing is to choose its diameter as close as possible to the size of the hole. The pipe, which acts as an axle, is threaded into the hole in the wheel and secured on both sides with electrical tape (the easiest way) wound on both sides of the wheel. You can use another mount (see Figure 1, where the author used caps from plastic bottles).

Rice. 1. Homemade video

There is another way to make a gymnastic roller. It allows you to build a more reliable simulator, but also more expensive. To make such a roller (see Fig. 2), you will need a wheel and a threaded metal rod of suitable diameter, an irrigation hose, and two nuts.

Rice. 2. The second option for making an ab roller

The hose is put on the rod for convenience; the rest of the manufacturing sequence can be easily followed from the drawing.

Assembling a more serious structure yourself, for example, using bearings, is difficult and not advisable, since it will cost more than buying a ready-made roller from China. If there are no materials for its manufacture in the house (the same wheel), then it is also cheaper to buy a roller, since to buy a new wheel you will have to pay half the price of a Chinese roller. The main advantage of making it yourself is understanding how much you need it and whether there is a need to purchase an industrially manufactured roller.

We recommend:

• How to make homemade exercise equipment for home
• How to make a homemade barbell: materials and procedure
• How to make a homemade bench press from what materials

Abs training program in the gym

We all know that guys and girls strive for sculpted and beautiful abs, but very few of them achieve it. Try this ab workout program at the gym to get a beautiful, toned tummy.

Muscular and sculpted abs are not only attractive to the opposite sex, but also indicate a healthy lifestyle for its owner. So if you've been looking for an ab workout program at the gym, you've come to the right place.

In this article, we break down the main muscles that make up your abs and put together a list of 4 simple exercises to help strengthen your abdominal muscles. Also, if you want to achieve good results, you must understand that you cannot do without a diet.

The press consists of four different parts. Below I'll tell you where each is located, what its function is in the body, and a couple of exercises that will help you stimulate the growth of your abdominal muscles.

Rectus abdominal muscles:

Location: cover the area from the chest and down to the pelvic bone.

Function: pulls the chest down, helps strengthen the abdominal muscles.

Exercise: crunches on the floor or on a special bench.

Location: To the side of the waist.

There are internal and external oblique abdominal muscles.

Function: bend the lumbar spine, responsible for the lateral tilt of the lumbar spine in their direction.

Location: start from the lower edges of the ribs and attach to the upper edges of the underlying ribs.

Function: raises the ribs and expands the chest.

Exercises: lying crunches with turns.

Location: located in the anterior chest wall.

Function: moves the scapula and collarbone forward.

The abdominal muscles are composed primarily of fast-twitch muscle fibers. Fast twitch muscle fibers are denser than their counterparts (slow twitch fibers). Therefore, hard, heavy, explosive activity during training will stimulate the fast twitch fibers much better.

This means that basic training should be in the moderate rep range for better abdominal muscle growth. Don't do endless repetitions and crunches, focus on the 8-15 rep range. Now that you understand what muscles make up your abs, their functions, location, and the required rep range to stimulate their growth and get great abs.

All exercises must be performed with precise technique, because if you get used to the wrong technique, it will become a habit and this will lead to a lack of progress or slow it down

Some of the exercises in our abdominal workout program in the gym will be new to you, so follow the technique and pay attention to the tips

1. Cable crunches 3 sets, 12-15 reps each (30-45 seconds rest between sets)
2. Barbell Side Bends 3 sets, 12 reps (30 seconds rest between sets)
3. Crunches lying on the floor 3 sets, 12-15 reps each (30-45 seconds rest between sets)
4. Lying knee raises 3 sets, 12-15 reps each (45 seconds rest between sets)

How to make your own press bench

Another common exercise machine for working out the abdominal muscles is the abdominal bench. It can be standard, often called the “Roman chair” (Fig. 3), and hinged, attached to the wall bars (Fig. 4).

1. Roman chair, or standard bench for the press;

Fig.3. roman chair

2. Hanging bench for the press.

Fig.4. Wall bench

Pros and cons of each option (advantages are marked in green and disadvantages in red)

Both benches can have modifications, but the principle of training on them and muscle training are similar.

Effective exercises in the gym

We all know very well how to do basic abdominal exercises, such as hanging leg raises or lying crunches on the floor. Everyone or almost everyone does them because they are truly effective. They can be done both on the sports ground in the yard and in your gym, there is no fundamental difference. But the equipment in a good fitness club gives us the opportunity not to limit ourselves to just free weight exercises and work the abdominal muscles from different angles using exercise machines. Now almost every gym is equipped with equipment in which you can perform the following exercises:

Exercise "Prayer"

Crunches from an overhead pulley with a cable handle (due to the specific pose, the exercise is also called “prayer”) allow you to effectively work out your upper abs. The main thing is not to overdo it with the working weight and correctly round the spine so that it “twists” and does not bend, then the contraction of the abdominal muscles will be maximum.

Leg raises with a fitball while lying on the floor

This exercise for the lower abs in the gym is especially popular among girls. By holding the exercise ball between your legs, you place more emphasis on the load on your lower abs. You need to raise your legs to approximately a right angle with the floor, but in no case should you round your tailbone. Make sure your back is evenly pressed to the floor as you lift your legs.

Crunches in the simulator

Anatomically, this exercise is similar to the first one in our list, but here the back is in a fixed position. This minimizes the possibility of cheating, but also allows you to use more weight, which puts more stress on the muscles.

Raising the body on a bench

Every gym has an incline bench for abdominal training. Body sit-ups in different variations are excellent abdominal exercises in the gym, suitable for both beginners and experienced athletes. You can add load to the abdominal muscles using a dumbbell. Taking a dumbbell in your hands and holding it at chest level will make the exercise even more productive. The press will become stronger. A more advanced option is to hold a dumbbell overhead with straight arms. You can also do any variations of twisting or leg lifts on this bench if you sit upside down.

Exercise "Corner"

The corner is a static exercise that perfectly develops abdominal strength. To perform it, you only need a horizontal bar. You need to raise your legs to a right angle and lock in this position for as long as possible. If you want to kill two birds with one stone and at the same time load the latissimus dorsi muscles, perform pull-ups in this position.

Exercise "Lumberjack"

To perform this exercise you will need a block machine. Place the handle at the very top of the machine and start “chopping” left and right alternately. The work falls on the rectus and oblique abdominal muscles. The burning sensation in the muscles will be incomparable. With this exercise you can not only pump up your abs, but also increase your endurance and strengthen your shoulders, arms and back. A similar exercise can be done from the lower block, but the movement will be more reminiscent of swinging an ax than hitting.

Pulling your knees to your chest on a fitball

Pulling your knees to your chest on a fitball is not the most common abdominal exercise among gym goers, but it’s damn effective for the lower abdominal muscles. In terms of biomechanics, it resembles running while lying down, but due to the fact that we need to constantly fix the fitball with our feet, the lower part of the abs works much more.

Africa Studio - stock.adobe.com

How to make a “Roman chair” yourself?

Below is a finished drawing that will help craftsmen make an abdominal exercise machine (Fig. 5).

Fig.5. roman chair

The assembly principle is described in detail in the article “How to make a homemade barbell and bench for bench press.” But, let’s make a reservation again: if the necessary materials are not in the house, it is easier to buy a ready-made bench. Its cost will differ only slightly from that made by yourself, if you have to buy the necessary material.

If there is an outdoor area, it is easier to make a bench from wood and install it in the yard (Fig. 6).

Fig.6. Wooden press bench

The main disadvantage is that the bench will be placed outside the house. This means that it will not be comfortable to exercise on it in the cold season. Would it be better to place it in the garage?

Modern simulators

The current situation in the sporting goods market makes it possible to observe an extraordinary variety of exercise equipment. The main differences lie in the degree of complexity, level of technical equipment, and cost.

For example, abdominal exercise machines from the US MEDICA online store have received a huge number of reviews, so we can safely trust them.

On the official website you can choose: abdominal exercise machines, abdominal rollers, abdominal balls, abdominal bands, Pilates rings, high-speed jump ropes and much more.

Exercise machines are divided into those used at home and those suitable for fitness rooms; into mechanical and electrical.

How to make a hanging bench

Again, you will need a board with a width of 40 cm and a length depending on the height of the athlete and the location where the board is attached. To attach a board to a wall bars, it is enough to attach a beam to one end (on the reverse side), which will cling to the crossbar of the wall (Fig. 7).

Fig.7. The beam is attached to the back side of the hanging board for the press

Of course, you can cling to the top step of the wall with your feet, but this is not convenient for everyone. The best option would be a round timber nailed to the board (also on the reverse side), which you can cling to by bending your knees (Fig. 8).

Fig.8. Round timber for holding with feet

You can also use a belt attached to the board (shown in Fig. 9), which you will also have to cling to with your feet.

Fig.9. Leg strap

The option presented below, which is an analogue of a wall bars and a hanging bench, is not easy to make, but it is possible (Fig. 10 and 11).

Fig. 10. A more complex version of the mounted press bench

Fig. 11. Drawing for this bench option

As you can see, much more materials and ingenuity are required here.

Training goals

Before pumping up your abs on the machine, it is advisable to decide what you are striving for.

Some girls prefer a flat and toned stomach without obvious signs of muscle atrophy.

Devices that require too much effort from the abdominal muscle tissue are not suitable for them. Or they will have to work not at full capacity, which defeats the purpose of acquiring this or that device.

The most effective and affordable abdominal exercise machine

No matter how trivial it may sound, such exercise equipment are parallel bars and a horizontal bar. For “destroying” the abdomen and developing the abdominal muscles, they are most accessible (Fig. 13).

Fig. 12. Abdominal bars and horizontal bar

The load on these sports equipment is good, and the opportunity to exercise on them is as accessible as possible. You need to lift your legs straight and as high as possible, trying to touch the crossbar (on uneven bars as high as possible). If this is difficult, you can simply bend them at the knees, which will also be effective. A board attached to your back will help prevent swaying.

Electric exercise machines for the press

The second name is myostimulators. These are special devices that make it possible to tone the abdominal muscles without effort on the part of the trainee. The creators of electric exercise machines assure that it is quite possible to achieve the desired result without grueling workouts, a regular diet and other unpleasant stresses.

During operation, the device directs electrical discharges to the muscles located in the abdominal area (abdominal muscles) and causes them to contract. Today there is a large assortment of all kinds of electrical exercise equipment on sale. To pump up the abdominal muscles, exercise equipment of the so-called local type (shorts, belts) is used.

The abdominal muscle stimulator is a wide abdominal belt with electrode pads. It can be used throughout the day, at any time of the day. Some exercise equipment is so compact that it can be worn under clothing and still be virtually invisible. Only you and no one else will know that you are currently training your abdominal muscles. This device uses the oblique, lower and upper abdominal muscles, and in some cases, the back muscles.

Manufacturers offer women's and men's abdominal belts. Their main difference is the load level and the number of operating modes.

It should be noted that electric exercise machines cannot become a complete replacement for sports, regular physical activity and a balanced diet. Such devices do not so much strengthen the muscles as maintain them in good shape.

Additional Information. Most often, myostimulants are used to give the skin firmness and elasticity.

The main advantage of electric exercise machines is that they do not put stress on the cardiovascular system. When using a myostimulator, a person does not feel tired at all, and the body does not overheat. Such simulators will be the optimal solution for people who have problems with the heart or respiratory system.

Important! Electrical exercise equipment does not allow you to build muscle mass.

When is it not possible?

Despite the fact that many people consider electric exercise machines to be a harmless, simple and effective device for strengthening the abdominal muscles, not everyone can use them.

Muscle stimulators should not be used if:

• diseases of the cardiovascular system have worsened;
• there are malignant neoplasms - tumors (regardless of location);
• at elevated body temperature (for example, during influenza or ARVI);
• in case of blood poisoning - sepsis.

A set of exercises for girls

For most girls, a flat stomach and sculpted abs on it are almost the ultimate dream. In their attempts to achieve their goal, they begin to literally go crazy, training their abs every day (sometimes several times), performing a huge number of exercises. There is no need to do this; there should be rationality in everything. The press is the same muscle group as any other in our body. The principle “the more often the better” does not apply to it; this will not lead to progress. After the load, she needs time to recover. If you put on a load every day, there can be no talk of any recovery. Overtraining will set in, and you can forget about further progress.

The optimal frequency of abdominal training for girls is no more than twice a week. In most cases, one is enough.

You can perform a separate workout or combine it with strength, cardio or functional exercise. For most girls, isolated exercises in the mid-rep range are more suitable. You don’t need to strive to conquer huge working weights, you simply don’t need it.

The training should be quite intense. Remember that for sculpted abs you need a small percentage of subcutaneous fat. During abdominal training, a fairly large calorie consumption occurs, comparable to a moderate-intensity cardio load. The logical chain is simple:

1. you spend more calories than you take in;
2. train your abs and burn fat;
3. Get the sculpted abs you've been dreaming of for a long time.

It's simple! So, we bring to your attention a set of abdominal exercises for girls in the gym, which includes two workouts per week.

First workout of the week:

Second workout of the week: