Ab Swing Machine
Learn how to perform Ab Swing Machine, a Core exercise, with setup, breathing and common mistakes.
Ab Swing Machine · Preview
Setup
Rest your elbows and forearms on the arm pads and grip the handles in front to support your upper body. Place your knees on the knee pad, lean your torso slightly forward, and brace your core.
Start phase
Curl your pelvis up and pull the knee pad toward your chest. Rather than swinging your legs, think of your lower abs pulling your pelvis toward your ribs.
End phase
Pause briefly at the highest point, then slowly lower your knees back to the starting position. Keep your core engaged and control the speed so the pad does not drop with momentum.
Target muscles
Focus on your lower abs curling hard as you pull your knees in. If you only feel the front of your thighs pulling, shorten the range and focus more on curling your pelvis.
Common mistakes
Swinging the pad up with momentum lets your hip flexors and momentum do the work instead of your abs. Do not pull on the handles or shrug your shoulders; use your upper body only for support.
Breathing
Exhale as you pull your knees in and inhale as you lower them. A long exhale helps your pelvis curl up more deeply.
Coach tip
Despite the name, the key is to pull up slowly and lower slowly. Add plates only when you can pause for 1 second at the top with a light load.
