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Ab Crunch Machine

On the ab crunch machine you sit and curl your torso forward against resistance along a set path. It works the abs, and you can add weight gradually just like for any other muscle. It suits every level, and beginners like it because it is easy to learn.

Main muscle: Abs · Helping: Obliques · Equipment: Machine

How to do it

1. Set the seat and pads on your chest or shoulders, with your feet secured
2. Breathe in, then breathe out as you curl your torso down, bringing your ribs toward your hips
3. Squeeze your abs for a moment at the bottom
4. Return slowly to a light stretch without resting the weight

Common mistakes

• Pulling with your arms instead of your abs
• Hinging at the hips with a straight back instead of curling your spine
• Heavy weight and fast reps

More tips

• Breathe out hard as you curl down and in as you return
• Focus on bringing your ribs toward your hips, not just moving the weight
• 10 to 15 controlled reps

Sets and reps

2–4 sets × 10–15 reps with 60–90 seconds rest. Add weight or reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Ab Crunch Machine work?

Mainly the abs, with help from the obliques.

Is the Ab Crunch Machine a compound or an isolation exercise?

Isolation: it targets the abs through one joint. Do it after your compound lifts to finish the muscle.

What do I need for the Ab Crunch Machine?

Its machine at the gym. Set the seat and pads to your size before the first set.

Is it good for beginners?

Yes. The machine guides the path, so it is easier to learn. Start light and focus on clean reps.

What can I do instead?

Try the Hanging Leg Raise or the Lying Leg Raise; they also work the abs.

More exercises for the abs

• Hanging Leg Raise
• Lying Leg Raise
• Bicycle Crunch
• Ab Wheel Rollout
• Dead Bug
• Mountain Climber

Log this exercise in OSRHQ GYM