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Ab Crunch Machine

IntermediateStrengthTier T3

You sit on an ab machine with your feet hooked under the leg pads and your hands on the top handles. Your triceps rest on the arm pads. You lift your legs and crunch your upper body forward against the machine.

Targets: Lumbar Spine
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Choose a light resistance on the ab-crunch machine.
  1. A woman seated upright on an ab-crunch machine, feet retained beneath low pads, each triceps on its own pad and each hand on its own top handle.

    Step 1 of 3

    Sit on the ab machine with your feet hooked under the leg pads and your hands gripping the top handles, your arms bent to about 90 degrees so your triceps rest on the arm pads.

  2. The same seated woman with both legs raised and her upper torso curled forward, maintaining own triceps-pad, top-handle and under-foot-pad contacts.

    Step 2 of 3

    At the same time, lift your legs and crunch your upper torso forward against the machine's resistance, breathing out as you move, then pause briefly.

  3. A woman seated upright on an ab-crunch machine, feet retained beneath low pads, each triceps on its own pad and each hand on its own top handle.

    Step 3 of 3

    Sit on the ab machine with your feet hooked under the leg pads and your hands gripping the top handles, your arms bent to about 90 degrees so your triceps rest on the arm pads.

Breathing

  • Breathe out as you lift the legs and crunch the torso forward; breathe in as you return to the seated start.

Safety Information

Select a light resistance to begin, and adjust the seat and pads so both feet sit securely under the leg pads and both triceps rest evenly on the arm pads before starting. Use a slow and controlled motion throughout, concentrating on using the abs to move the weight while relaxing the legs and feet, rather than jerking the resistance up with momentum. Stop if you feel pain in your lower back, neck, hips, or shoulders, or if you find yourself using the legs or feet to force the movement rather than the abs, which is the fault to avoid. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.