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Machine Ab Crunch
Beginner - Strength - Isolation
Targeted Muscle Group
Core
Recommended Equipment
Machine - Strength
How to do it
A Machine Ab Crunch, often referred to as a "Crunch Machine" exercise, is a popular way to target the abdominal muscles. Here’s a step-by-step guide on how to perform this exercise correctly:
Set Up
Adjust the Seat and Back Pad:
Ensure the seat height is adjusted so that your knees are at a 90-degree angle when seated. The back pad should support your back comfortably. Your upper back should be against the pad.
Select the Weight:
Choose an appropriate weight for your fitness level. Start with a lighter weight if you are new to this exercise and increase it as you become more comfortable.
Sit Down:
Sit on the machine with your back pressed firmly against the back pad. Place your feet under the foot pads (if available) or flat on the floor, depending on the machine design. Grab the handles above your shoulders or next to your head, depending on the machine’s design.
Engage Your Core:
Tighten your abdominal muscles before starting the movement. Slowly contract your abs to curl your torso forward. Your upper body should move towards your knees.
Breathing:
Exhale as you crunch forward.
Range of Motion:
Aim to move through a full range of motion, but avoid using momentum or swinging your body.
Hold the Contraction:
Pause briefly at the peak of the movement to maximize the contraction in your abs. Slowly release the contraction and return to the starting position. Inhale as you return to the starting position.
