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Abs

Seated Ab Machine

The Seated Ab 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%.

Also known as: ab machine, machine crunch

Level: IntermediateEquipment: MachineSingle-joint (isolation)
Seated Ab Machine demonstration

How to do it

  1. Set the seat height so the chest pad sits across your upper chest.
  2. Sit down, hook the feet under the rollers and hold the handles.
  3. Sit tall with the back against the rear pad.
  4. Crunch forward by rounding the spine, pressing the chest pad down toward the thighs.
  5. Pause, then let the pad guide you slowly back to upright.

Tips

  • Start the movement by pulling the ribs down, not by leaning with the hips.
  • Keep the hands relaxed on the handles.

Common mistakes

  • Pushing the pad with the arms.
  • Bouncing out of the bottom position.
  • Using a load so heavy that the spine barely rounds.

Muscles worked by the Seated Ab Machine

  • Upper abs Primary46%
  • Lower abs Primary30%
  • Obliques Secondary20%
  • Hip flexors Stabilizer4%

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.

Seated Ab Machine alternatives

Same equipment

Different equipment

Easier

No equipment

Make it harder

Make it easier

Frequently asked questions

What muscles does the Seated Ab Machine work?

Mainly the upper abs and lower abs. The obliques assist.

Is the Seated Ab Machine good for beginners?

The Seated Ab Machine is rated intermediate. If you are new, learn the Ab Crunch Machine first and build up from there.

What is a good alternative to the Seated Ab Machine?

For example the Ab Crunch Machine, Stability Ball Crunch and Cable Crunch. They train mostly the same muscles, some with different equipment.

How do you make the Seated Ab Machine harder?

Add weight or reps, or move on to the Decline Weighted Sit Up and V-Up.

Sources

  • Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)

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