Ab Crunch Machine

Body region

• Core

Muscles

Main

• Rectus Abdominis

Helps

• External Oblique
• Internal Oblique

Holds

• Iliopsoas

Equipment

• Lever Machine

Technique

1. Adjust the seat so the pads sit on your upper chest or the handles are by your shoulders.
2. Sit with your back against the pad, feet secured under the rollers if the machine has them.
3. Exhale and curl your torso down, bringing your ribs toward your hips.
4. Pause briefly, then return slowly until the weight stack almost touches.

Cues

• Think of rounding the spine, not bending at the hips.
• Keep the arms relaxed; they only hold the handles.
• Control the way back up.

Common mistakes

• Pulling the handles down with the arms.
• Using so much weight that the hips do the work.
• Letting the stack slam between reps.

Alternatives

• Crunch
• Cable Crunch