Ab Crunch Machine

Also called ab machine, crunch machine and machine crunch.

Works

Abs

Equipment

Machine

Level

Intermediate

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. After a second pause, slowly return to the starting position as you breathe in.
3. Repeat the movement for the prescribed amount of repetitions.

Cues

• Start light, feet under the pads.
• Curl the ribs toward the hips.
• Pause 1 second at the bottom.
• Return slow, keep the abs on.

Common mistakes

• Pulling with the arms.
• Using too much weight and jerking.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

Easier

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