Machine Ab Crunch
Auto DetectedSeated machine isolation exercise that targets the rectus abdominis to build core strength and hypertrophy; guided motion focuses contraction without heavy stabilizer demand.
About Exercise
Equipment
AB Crunch Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
5/10External Obliques, Internal Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the ab crunch machine with back against the pad, feet flat on the floor or rests, and grasp the handles with elbows bent at 90 degrees.
- Adjust machine for proper alignment with torso.
- Brace core and exhale as you crunch forward by flexing spine.
- Squeeze abs at peak contraction.
- Inhale and slowly return to start position.
- Maintain tension without letting weight stack rest.
Coaching Tips
Form Cues
- Initiate with core
- Keep back flat
- Squeeze at top
- Control return
Breathing
Exhale during the crunch and inhale on the return.
Tempo
2-1-2
Range of Motion
Flex spine until ribs approach pelvis, then return until arms are extended but without full relaxation.
Safety
Safety Notes
- Avoid excessive weight to prevent back strain
- Consult professional for spinal conditions
- Do not hyperextend spine
Spotting
Not required; machine provides safety.
Common Mistakes
- Pulling with arms
- Using momentum
- Straining neck
- Letting weight rest
When to Avoid
- Acute spinal injuries
- Herniated discs
Flexibility Needed
- Basic spinal flexion range
Also known as
Ab Crunch Machine, Seated Ab Crunch, Machine Crunch
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