Ab Crunch Machine

The Ab Crunch Machine primarily targets your Abdominals. It requires machine and is best suited to intermediate lifters.

Intermediate level · Equipment: Machine · Isolation · Pull

Primary muscles: Abdominals

How to perform Ab Crunch Machine

Step 1. Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
Step 2. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
Step 3. After a second pause, slowly return to the starting position as you breathe in.
Step 4. Repeat the movement for the prescribed amount of repetitions.

Sample sets & reps for Ab Crunch Machine

Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

3/4 Sit-Up — bodyweight
Ab Roller — other
Advanced Kettlebell Windmill — kettlebell
Air Bike — bodyweight
Alternate Heel Touchers — bodyweight

See all Abdominals exercises →

Want a workout that includes Ab Crunch Machine and 870+ other exercises? Try the AI Planner — 2 weeks free