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Machine Ab Crunch

Equipment: Machine

Machine Ab Crunch
Primary Muscles
  • Rectus Abdominis
Synergistic Muscles
  • Obliques

The machine ab crunch is an effective exercise to target your abdominal muscles. Here’s how to do it:

  1. Adjust the seat and pad of the ab crunch machine to fit your height.
  2. Sit on the machine with your feet secured under the foot pads and your back against the backrest.
  3. Grip the handles or place your hands on the designated pads, depending on the machine design.
  4. Engage your core and crunch forward, bringing your elbows towards your knees or the chest pad towards your thighs.
  5. Pause briefly at the bottom of the movement, squeezing your abdominal muscles.
  6. Slowly return to the starting position.
  7. Repeat for the desired number of repetitions.

Introduction

The Machine Ab Crunch exercise targets the core muscles, particularly the rectus abdominis and obliques. It offers enhanced muscular definition and improved posture as key benefits. This exercise is effective for people aiming to strengthen their core and develop a more defined midsection, often a part of fitness routines focusing on weight loss or athletic performance.

Muscles Worked

  • Primary: Rectus Abdominis, Obliques (External and Internal)
  • Secondary: Transversus Abdominis, Iliopsoas, Rectus Femoris, Erector Spinae

How to Do It (Step-by-Step)

  1. Sit on a fitness ball with your feet flat on the floor and knees bent at a 90-degree angle. Hold your hands behind your head.
  2. Contract your abdominal muscles to curl your torso forward, keeping your back straight and maintaining contact between your lower back and the ball.
  3. Slowly return to the starting position while exhaling. Maintain a natural arch in your lower back.

Tip: Engage your core throughout the movement to work all abdominal muscles effectively and prevent injury.

Rep & Rest Guidelines

  • Machine Ab Crunch:
    • Strength: 4–6 reps, 2–3 min rest
    • Hypertrophy: 8–12 reps, 60–90 sec rest
    • Endurance: 12–20 reps, 30–60 sec rest

For optimal workout progression, consider using Auto Progression.

Enhance your rest periods with the Rest Timer.

Form Tips

  • Maintain a stable and solid base of support by keeping your feet firmly planted on the ground or on the machine's pedals.
  • Engage your core muscles to lift your upper body off the pad, focusing on contracting your abs as you curl up. Avoid using momentum or swinging your body.
  • Lower slowly back down, resisting the urge to let gravity do all the work. Control the movement throughout the entire range of motion.

When to Use It

  • Improving core stability in rehabilitation programs after lower back injuries.
  • Targeting the rectus abdominis muscle during plank variations for a more defined midsection.
  • Enhancing abdominal strength in sit-up exercises as part of an overall abs workout routine.

Workout History helps you track your progress.

Machine Ab Crunch - Frequently Asked Questions
Optimize your training with answers to common machine ab crunch questions.

The primary muscle group worked during a machine ab crunch is the rectus abdominis, also known as the 'six-pack' muscles.

Machine ab crunches can help build abdominal strength and definition when combined with other exercises and a balanced diet.

A common recommendation is to perform 2-3 sets of 10-15 repetitions per set for optimal results.

Using a weight can increase resistance, but beginners may start with bodyweight and gradually add weight as they build strength.

Yes, other exercises like leg raises, planks, Russian twists, or bicycle crunches can also target your core muscles effectively.

More machine exercises More core exercises