Machine crunch
Primary muscles: Abs. Assisting muscles: —.
How to do it
- Choose a light weight and sit on the machine, with your legs under the lower pads and your hands on the top handles.
- Rest your triceps on the side pads, with your arms bent at 90 degrees — this is the starting position.
- Crunch your torso forward, contracting your abs, as you exhale.
- Hold the contraction for one second.
- Return under control, inhaling.
Key to the execution: The force must come from your abs, not from your arms or legs.
Common mistakes
- You push into the handles with your arms instead of using your abs.
- You perform the movement fast, with no contraction pause.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Abs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.