Ab Crunch Machine

Abdominals

Ab Crunch Machine

LevelIntermediate EquipmentMachine MechanicIsolation ForcePull

A machine crunch that lets you load the abs with adjustable resistance while the seat and pad guide the movement.

Strength

Primary musclesAbdominals

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust the seat so the handles or pad sit comfortably at chest height when you are seated.
2Select a light to moderate weight and sit with your back against the pad.
3Hold the handles and place your feet under the roller pads if the machine has them.

How to perform

1Exhale and curl your torso forward by drawing your ribs toward your hips.
2Squeeze your abs hard at the bottom of the movement.
3Inhale and slowly return to the start without letting the weight stack touch down.
4Keep the movement in your trunk rather than pulling with your arms.