Ab Machine Crunch
How to do it
Starting position
- Sit on the machine seat and secure your feet.
- Press your upper body firmly against the chest pad.
- Grip the handles lightly.
- Look straight ahead.
Movement
- Engage your abs and curl your upper body forward.
- Contract fully so your upper and lower body come close together.
- Slowly return to the starting position.
Breathing
Exhale as you bend your upper body forward, and inhale as you return.
Trainer tips
- Curl your upper body using your abs
- Exhale as you contract, and inhale as you return slowly
- Do not push the pad with your arms
Cautions
- Pulling excessively strains your cervical spine, so do not drop your head.
- Losing abdominal tension can injure your lower back, so maintain it at all times.
- Pushing with arm and shoulder strength
- Losing tension at the end of the range of motion
Exercise info
| Primary muscles |  Abs |
|---|---|
| Equipment |  Ab crunch machine |
| Movement pattern | Core |
| Rep range | 12–20 reps |
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Representative exercise: Ab Machine Crunch
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How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the ab crunch machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Lying CrunchHarderMachine Abdominal Leg RaiseHarderLying Toe TapSimilar exerciseResistance Band Lying Leg RaiseSimilar exerciseStability Ball RolloutSimilar exerciseDumbbell Overhead Sit-upSame muscle · different equipmentBarbell RolloutSame muscle · different equipmentBand Kneeling CrunchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.