Category Archives: Abs

Gym Machines Intro – Lower Body/Core

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Many people make the mistake of focusing solely on their upper body when working out, but starting with a strong core and powerful legs can do wonders for your body.  Here are some of the most popular gym machines to help you get started.

Lower Body:

Leg Press Machine

The lower body gym machines guide wouldn’t be complete without The Leg Press Machine.  It is a fantastic exercise for the full lower body.  The one pictured above is a horizontal version, but you may see variations where you are seated at an upward angle.


Leg Extension Machine


Leg Curl Machine

Besides the Leg Press, the best exercises for your legs are the Leg Extension Machine and the Leg Curl Machine.  Sometimes they are combined into one piece of equipment.  The Extensions are good for focusing on the quadriceps (the front of the thigh) and warming up your knees while the Curls are great at working your hamstrings.

Hip Adduction / Abduction Machine

Hip Adduction / Abduction Machine

To improve your outer and inner thighs, Hip Adduction and Abduction Machine will do the trick.  Depending on your gym it could be in one machine or separated into two.  While the name sounds confusing, the exercise couldn’t be easier.  You simply squeeze your legs inward or outward.

Standing Calf Machine

Seated Calf Machine

Finally, the last part of your leg to work on is the calves.  Pictured above are two of the most popular styles: seated and standing.  Both work your calf muscles equally and also help with a phenomenal stretch after running on the treadmill or doing other kinds of cardio.

Abdomen/Core:

Sit Up Machine

For the abdominal muscles, there are dozens of workouts that you can do that don’t involve machines at all, but to get results quicker a gym machine such as the Sit Up Machine pictured above can be a great help.  There are other variations that perform more of a crunch exercise and some will use stacked weights instead of manual plates.

Torso Twist Machine

One of my favorite of all the gym machines at my gym is definitely the Torso Twist Machine.  It works the abdomen while also exercising your obliques to help get rid of those pesky love handles.  Its a killer exercise and an excellent stretch for your lower back.

Now, to work on the upper body gym machine guide!

Full Body Gym Workout

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While it would be amazing to be able to fully take as much time as you need at the gym, it is not a luxury that everyone can afford. Time savers can be life savers. Creating different gym workouts that hits all the major muscle groups in an efficient way is extremely important. My work schedule is quite sporadic which doesn’t give me an opportunity to set up a consistent workout regime. The gym workout I needed had to be under an hour. It might take you a little bit to figure out what works for you, but here is the best gym workout that I have come up with and it works extremely well for me.

I start and end with 15 minutes of cardio exercise. Usually I begin with the stair climber and end with the elliptical machine or treadmill. Once my heart is beating at a good BPM, I’ll begin my workout. The key is to keep that momentum going through the entire 30 minute workout section. Get from machine to machine as fast as possible and if you have to wait for a machine, do some jumping jacks or squats to keep your heart beating and your body burning calories.

Focus on 10 varying gym machines. Do as many reps as you can in two minutes and then get to your next machine and set it to your desired weight in under a minute. Keep this pace up and you are guaranteed to keep your pulse pounding and get a lot done in a small amount of time.

The ten machines that I usually use during my gym workout are:

  1. Leg Press
  2. Chest Press
  3. Abdominal Crunch
  4. Shoulder Press
  5. Leg Extension
  6. Bicep Curl
  7. Lat Pulldown
  8. Leg Curl
  9. Tricep Press
  10. Back Row

The order can vary based on availability of machines, but try to use alternating muscle groups to rest one while you are working out the next one.

For my final cardio session, I really like the treadmill. My whole body is feeling a bit tired and it feels surprisingly amazing to push it a bit further by doing some sprints on the treadmill and then taking the last few minutes of my workout to slow down to a stroll and let my heart rate return to normal.  If you are looking for gym workouts to lose weight, you will need to find time for more cardio activities to burn more calories.

With a workout like this that uses nearly every muscle in your body, it is extremely important to take a day off between workouts to allow your body to recoup. While this gym workout is effective, it may not necessarily give you huge muscles, but it will help you to keep toned and fit. Millions of people neglect their health because they feel like they don’t have the time. This gym workout requires three hours a week! Everyone has three hours a week to spare.

To get the most out of your workout and to be as effective as possible, it is a good idea to consult with a trainer.  Many gyms will have trainers that can assist you in so many ways: teaching proper form, introducing new exercises, pushing you to your limit, etc.  If the cost of paying for a trainer for each of your gym worries you, consider hiring the trainer once a week or at least for a few sessions in the beginning.  If you are looking for some gym workout plan advice, check out Beat The Gym: Personal Trainer Secrets Without The Personal Trainer.  Good luck and be safe!