Ab Crunch Machine tutorial
The ab crunch machine is an isolation exercise for the abs that guides the path of the movement. It is a good choice for gym beginners.
How to perform
- Choose a light weight and sit on the machine.
- Place your feet under the pads and grip the handles with elbows bent about 90 degrees.
- Brace your abs and keep your back against the pad.
- Curl your torso down and forward, squeezing the abs.
- Pause for one second at the bottom.
- Return slowly to the start.
Breathing: Exhale as you crunch and inhale as you return.
Key tips
- Move with your abs, not your arms.
- Keep the tempo slow.
- Keep your legs and neck relaxed.
Common mistakes
- Using too heavy a weight with jerky reps.
- Pulling the neck with the hands.
- Letting the weight stack drop back.
Safety: Adjust the seat so your lower back feels comfortable. Stop if you feel back or neck pain.
Abs and corePrimary muscle
MachineEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
