Nautilus Crunches

Nautilus Crunches are a superb exercise to get 6 pack abs with an ab machine. This movement targets your upper ab muscles. Nautilus Crunches is just one of many exercises that can produce 6 pack abs.

1. First, sit on the seat of the crunch machine.
   
   
2. At this point, the chest pad should be resting firmly against your chest.
   
   
3. Place your hands across the back of the chest padding for support.
   
   

• Bend your torso forward until the abdominals are maximally contracted.
  
  
• Blow out all of the air from your lungs as the movement is preformed.
  
  
• Slowly return to the starting position, never letting the weighted plates make contact.
  
  
• Repeat until the desired amount of repetitions is completed.
  
  

• Pulley Crunches
• V-Ups