Machine Lying Crunch
How to do it
Starting position
- Align your back and head with the pad and lie down.
- Lightly grip the handles or chest pad.
- Press your lower back against the pad and brace your abs.
Movement
- Curl your ribs toward your pelvis to lift your upper body.
- At the top, squeeze your abs briefly.
- Slowly return while feeling the resistance in your abs.
Breathing
Exhale as you curl up, inhale as you return.
Cautions
- If you pull the pad with your arms, your abs won't work. Only rest your hands on it.
- Do not use momentum by lifting your lower back. The correct feel is curling from your ribs.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques |
| Equipment |  Ab crunch machine |
| Movement pattern | Core |
| Rep range | 10–20 reps |
44 similar exercises
Representative exercise: Machine Lying Crunch
- Crunch
- Lying Toe Touch
- Crunch against Wall
- Crunch (Arms Straight)
- Lying Butterfly Crunch
- Crunch (Hands Overhead)
- Lying Crunch (Straight Legs)
- Lying 90° Leg Tap Crunch
- Lying Crunch Through Legs Abduction
- Crunch (arms on chest)
- Seated Alternate Crunch
- Lying Alternate Toe Touch
- Crunch (on Bench)
- Floor Crunch Feet on Bench
- Lever Lying Crunch (VERSION 2)
- Crunch (on bench) (Demo 2)
- Crunch with Medicine Ball (Demo 2)
- Lying Frog Crunch
- Bottle Weighted Overhead Crunch
- Lying Frog Crunch (Feet Together)
- Lying Rectus Abdominis Activation Crunch
- Dumbbell Straight Arm Crunch
- Weighted Dumbbell Crunch (hands overhead)
- Weighted Crunch
- Weighted Plate Lying Crunch
- Lever Seated Crunch (Chest Pad)
- Lever Seated Crunch (Hands Pad)
- Weighted Plate Crunch (hands overhead)
- Dumbbell Straight Arm Crunch (VERSION 2)
- Dumbbell Overhead Crunch (on Stability Ball)
- Kettlebell Overhead Crunch (on Stability Ball)
- Weighted Dumbbell Crunch (hands overhead) (VERSION 2)
- Decline Crunch
- Bosu Ball Crunch
- Crunch with Medicine Ball
- Crunch (on Stability Ball)
- Weighted Crunch (VERSION 2)
- Lying Bench Crunch with Leg Adduction
- Medicine Ball Crunch on Stability Ball
- Weighted Overhead Crunch (on Stability Ball)
- Weighted Plate Crunch (hands overhead) (VERSION 2)
- Ring Supine Crunch
- Suspension Supine Crunch
- Weighted Decline Crunch
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the ab crunch machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–20 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
Ab Machine CrunchEasierMachine Lying Leg Raise Bent KneeEasierDumbbell Overhead Sit-upHarderSuspension RolloutHarderDecline Sit-UpSimilar exerciseBarbell RolloutSimilar exerciseBand Kneeling CrunchSimilar exerciseLying Toe TapSame 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.