Abdominal Crunch Machine

The abdominal crunch machine is a seated strength machine that trains your core. It mainly targets your abs and also works your obliques, the muscles along the sides of your waist.

To set up, sit on the machine and place your feet flat on the floor. Adjust the seat or pad height so the padded arm rests against your chest and shoulders without pressing on your neck. Grip the handles lightly.

Start by bracing your midsection. Then curl your ribcage toward your pelvis, keeping your lower back against the pad. Crunch as far as you can with control, pause briefly, and then slowly return to the start. Do not let the weight stack slam down at the bottom.

Exhale as you crunch, and inhale as you return. To make it easier, use less resistance and focus only on the curl. To make it harder, slow down the lowering phase or add a small amount of resistance.

Fault: Pulling with the arms instead of using the abs. Fix: Grip the handles lightly and focus on curling your ribcage toward your pelvis with your midsection.

Fault: Letting the lower back arch off the pad. Fix: Keep your lower back pressed into the seat throughout the movement, and shorten the range of motion if needed.

Fault: Dropping the weight quickly at the bottom. Fix: Exhale as you crunch and control the return so the stack never slams down.