Ab Crunch Machine

The ab crunch machine provides a controlled environment to target the rectus abdominis with adjustable resistance. It's ideal for beginners learning proper crunch mechanics.

rectus abdominis

Category: strength
Level: intermediate
Force: pull
Mechanic: isolation
Equipment: machine

Instructions

Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
After a second pause, slowly return to the starting position as you breathe in.
Repeat the movement for the prescribed amount of repetitions.

Tips

Use slow and controlled movements
Focus on contracting your abs rather than moving weight
Keep your triceps relaxed on the pads
Breathe out during the crunch phase

Common mistakes

Using too much weight and relying on momentum
Pulling with arms instead of crunching with abs
Moving too fast through the range of motion

Safety

Start with light weight to master the movement pattern. Avoid this exercise if you have lower back problems.

Variations

Cable Seated Crunch
Supine Twist
Dead Bug Pose
Russian Twists with Medicine Ball
Tabata Squats