How to do an Ab Crunch Machine
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Ab Crunch Machine
Ab Crunch Machine
Target muscles worked
Instructions for Proper Form
Ab Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Sit upright on the ab crunch machine securing your feet and grabbing ahold of the handles overhead to place a pad on your shoulders.
- Flex the bottom of your ribcage into your belly button while pulling the handles down with in order to keep the pads on your shoulders.
- Exhale and return to the starting position.
Common Form Mistakes
Overusing Machines
Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.
Sitting Up Too Far
Crunches are designed so you only raise your shoulder blades, not your entire torso. While it isn’t ineffective or dangerous to raise your torso off the ground, it isn’t a crunch. Focus on contracting your abs to get just your shoulders elevated.
Weight & 1 Rep Max Calculator
Average Ab Crunch Machine standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps60lbs1 Rep Max75lbs
- intermediate8reps75lbs95lbs
- advanced8reps85lbs105lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Ab Crunch Machine
1. Crunches
94 mSCORESWAPPED 2,811 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
- Beginner
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2. Cable Crunch
88.8 mSCORESWAPPED 2,355 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
- Beginner
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- Hi-Lo Pulley Cable
- Rope Cable
3. Vertical Knee Raise
92 mSCORESWAPPED 1,670 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
- Beginner
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- Vertical Bench (Vertical Knee Raise)
4. Ab Crunch Machine
96.1 mSCORESWAPPED 1,374 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
5. Decline Crunch
79.5 mSCORESWAPPED 1,331 TIMESDecline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.
- Intermediate
- Abs
- Decline Bench
6. Plank
92.8 mSCORESWAPPED 1,229 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
- Beginner
- Abs
7. Vertical Leg Raise
82.2 mSCORESWAPPED 1,207 TIMESVertical Leg Raise is a more challenging variation of Vertical Knee Raise. By keeping your legs straight as you raise them up and away from you, you add significantly more resistance to this exercise. Keeping your legs extended also forces you to engage your quadriceps. This is a great variation for anyone looking to make their Vertical Knee Raises more challenging.
- Intermediate
- Abs
- Vertical Bench (Vertical Knee Raise)
8. Russian Twist
96.2 mSCORESWAPPED 1,010 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
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9. Leg Raise
96.5 mSCORESWAPPED 959 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
- Beginner
- Abs
10. Bicycle Crunch
91.8 mSCORESWAPPED 840 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
- Beginner
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