Ab Crunch Machine
Ab Crunch Machine is a strength – machine trunk flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Internal and external obliques, Iliopsoas
- Exercise type
- Strength – machine trunk flexion
Exercise technique
- Load
Choose light resistance to start.
- Seat
Place your feet beneath the provided pads.
- Arms
Grasp the upper handles and rest your upper arms on the supports.
- Alignment
Adjust the machine’s pivot to suit your trunk-flexion movement.
- Curl
Curl your upper body while simultaneously bringing the leg pads closer.
- Pause
Pause when your abdominals shorten without pulling with your arms.
- Return
Slowly open the machine and inhale.
Key technique points
- Sit to match the machine’s geometry.
- Keep your arms on the supports.
- Coordinate trunk and leg closing.
- Exhale as you curl.
- Keep your neck neutral.
- Do not clash the plates.
Common mistakes
Pressing with the arms
Do not finish the abdominal crunch with a triceps press.
Forcing with the feet
Do not pull your legs hard and skip torso flexion.
Sitting off the pivot
Do not force your lower back to fit an incorrectly adjusted seat.
Throwing the head forward
Do not initiate through neck flexion.
Choosing heavy resistance
Do not move the machine with small, uncontrolled rocking motions.
Releasing the opening phase
Do not let the resistance pull your torso back suddenly.
Frequently asked questions
Ab Crunch Machine: why is “Pressing with the arms” a mistake?
Do not finish the abdominal crunch with a triceps press.
Ab Crunch Machine: why is “Forcing with the feet” a mistake?
Do not pull your legs hard and skip torso flexion.
Ab Crunch Machine: why is “Sitting off the pivot” a mistake?
Do not force your lower back to fit an incorrectly adjusted seat.
Ab Crunch Machine: why is “Throwing the head forward” a mistake?
Do not initiate through neck flexion.
Ab Crunch Machine: why is “Choosing heavy resistance” a mistake?
Do not move the machine with small, uncontrolled rocking motions.
Ab Crunch Machine: why is “Releasing the opening phase” a mistake?
Do not let the resistance pull your torso back suddenly.
What should I focus on when doing Ab Crunch Machine?
Sit to match the machine’s geometry. Keep your arms on the supports. Coordinate trunk and leg closing. Exhale as you curl. Keep your neck neutral. Do not clash the plates.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.