Why I loathe the ab crunch machine (and which exercises actually work!)

There are certain gym machines that I really can’t bear. The ab crunch machine is probably top of the list. When I worked in a gym that had one of these monstrosities, I used to see so many people using it (often incorrectly and potentially doing more harm to their backs than anything else) and wonder why on earth a machine had been made for an exercise that can be done more effectively and safely with just body weight.

In all my years of working out in gyms, doing classes, creating my own home workouts and working as a personal trainer, there are some exercises and gym machines that have stood the test of time. This month’s blog is dedicated to just that - the tried and tested exercises and machines that really do work.

The first category is exercises that can be done at home without needing any equipment (i.e. they’re all bodyweight) and that are suitable for beginners. 

Walking - so underrated yet so effective. Walking is excellent low impact cardio exercise and has the added benefit of allowing you to get outside for some fresh air.  A treadmill can be a good option for really picking up the pace and adding an incline. 

Step ups - as simple as walking up and down on a single step, this is great for cardio, knee and hip mobility, co-ordination and leg strength. 

Squats - this is an exercise that I aim to get all of my clients doing well. It’s a highly functional movement -every time you sit and stand up, you move through part of a squat - and is probably the key exercise for strengthening the lower body.

Press ups -if you’re thinking  “no way am I ever doing one of those!”, please hear me out.   Press ups are fantastic for building strength and stability in shoulders, elbows and wrists, as well as strengthening the chest, arms and core. Some great beginner friendly options are a wall press up (hands on a wall at shoulder height and bending elbows so your chest moves towards and away from the wall) and a box press up (where you’re on all fours). 

Lateral leg lifts - I call this the Jane Fonda move, reminiscent of the 80s, leotards and headbands. But it works! You lie on your side, with hips stacked on top of each other and lift your top leg up to about 45 degrees then lower it down again. After 2 sets of 10 reps, you should definitely feel the burn baby! 

The next category are exercises that can be done at home, requiring some equipment and are generally more suitable for an intermediate level of fitness and strength. 

Squat and shoulder press - turn squats into a full body exercise by holding a dumbbell in each hand at shoulder height and lifting them up above your head as you come up out of your squat. 

Inchworm - walking hands out to a straight arm plank and then walking them back in again to come up to standing. Not the easiest of exercises but great for strengthening arms and core - do a minute of these and you’ll also get your heart rate up!

Curtsey lunge - a switch up of a lunge that really targets the outer thighs and glutes. Can be done bodyweight only or holding on to some dumbbells. 

Plank shoulder taps - position yourself in a straight arm plank then slowly tap one hand over to the opposite shoulder to really fire up your core and stabilise and strengthen your shoulders and wrists. Keep going alternating shoulder taps for up to 1 minute.

Wide squat pulses and dumbbell bus driver - working with small pulsing movements maintains the time under tension for your hard working muscles. Start in a wide squat, knees in line with feet and do small pulsing movements in the squat, simultaneously holding the ends of a light dumbbell at chest height then do small twists of the dumbbell (like a steering wheel).

Finally, for the times you find yourself in a gym without much of a plan, these machines are the oldies but goodies that I almost always include in my own gym workouts. If unsure how to use them don’t be shy about asking someone who works there - that’s what they’re there to help with! 

Leg press machine - this will work pretty much every muscle in your legs and glutes.

Lat pull down machine - I love the lat pull down machine because it’s quite hard to replicate the strengthening it gives in a home gym setting. 

Leg extension - the machine to use for strengthening your quads (front of the thighs), which in turn will help with knee stability and strength (and if you ski, this machine should be your best friend in the 2-3 months before your ski holiday).

Leg curl machine - it’s all about the hamstrings with this one. Make sure you stretch afterwards if you want to be able to walk the next day!

Abductor machine - this one really targets the outer things and the part of the glutes that really need to be strengthened, especially if you’re a runner. 

If you’re unsure about how to do any exercise, you can find lots of helpful tips on YouTube.

And of course, you’ve got experts like me who make sure their clients learn correct technique and how to progress effectively and safely. 

Happy training!