Abs
Ab Crunch Machine
The Ab Crunch Machine is a strength exercise on a machine for your abs. Share of the load in the Zulta muscle model: upper abs 46%, lower abs 30% and obliques 20%.
How to do it
- Adjust the seat so the handles or chest pads sit at shoulder height when you sit tall.
- Hook your feet under the foot rollers and hold the handles.
- Sit upright with the lower back against the pad.
- Curl the ribs down toward the hips, rounding the spine to move the pads forward and down.
- Pause when fully curled, then return slowly to upright.
Tips
- Breathe out hard as you curl down.
- Think about shortening the distance between ribs and pelvis, not about pulling with the arms.
Common mistakes
- Pulling the handles down with the arms.
- Hinging at the hips instead of rounding the spine.
- Letting the weight yank you back up.
Muscles worked by the Ab Crunch Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Curling the ribcage toward the pelvis is spinal flexion by rectus abdominis, with the obliques assisting; a full sit up adds the hip flexors.
Ab Crunch Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Ab Crunch Machine work?
Mainly the upper abs and lower abs. The obliques assist.
Is the Ab Crunch Machine good for beginners?
Yes. The Ab Crunch Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Ab Crunch Machine?
For example the Cable Crunch, Cable Crunch Standing and Seated Cable Crunch. They train mostly the same muscles, some with different equipment.
How do you make the Ab Crunch Machine harder?
Add weight or reps, or move on to the Cable Crunch Standing and Seated Ab Machine.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)
Log your sets in Zulta
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