Exercise library
Machine Crunch
The machine crunch loads the abs directly with adjustable resistance, letting you train the core like any other muscle for strength and size.
MachineCoreBeginner
- Equipment
- Machine
- Focus
- Core
- Level
- Beginner
- Suggested sets
- 3–4 sets of 12–20 reps.
- Muscles worked
- Abs
How to do it
- 1Adjust the seat and weight, then sit with your back against the pad.
- 2Grip the handles and hook your feet under the rollers if available.
- 3Brace your abs and crunch your torso forward by curling your ribs toward your hips.
- 4Squeeze your abs hard at the bottom of the crunch.
- 5Return to the start under control without letting the weight pull you back, then repeat.
Tips & tricks
- Initiate the movement by curling your spine, not pulling with the arms.
- Move slowly and squeeze the abs at the contracted position.
- Keep tension on the abs rather than fully relaxing at the top.
Common mistakes
- Pulling with the arms or hip flexors instead of the abs.
- Using momentum to swing through reps.
- Letting the weight yank you back and losing control.
