The ab crunch machine is a crunch against the weight stack: the abs grow like any other muscle, and the machine lets you add load.
1Starting positionStart2End positionFinish
Setup
Set the seat so the machine's pivot is level with your midsection. Hold the handles or brace against the pads, feet under the rollers. Start by curling your ribcage toward your pelvis.
Execution
Sit in the machine, feet under the pads, hands on the handles, elbows on the pads.
Exhale and crunch your torso down while pulling your knees up; move the weight with your abs, not your arms.
Inhale and return slowly — don't let the weight snap back.
Common mistakes
Pulling with your arms and shoulders — your hands only hold on, your torso curls.
Hinging at the hips — the point is rounding your spine, not bending forward.
So heavy you have to yank it — drop the weight and go slow.
Not uncurling at the top — let the abs stretch between reps.
