Ab Crunch Machine

A intermediate strength exercise for the abs, done with a machine.

Main muscles: Abs
Equipment: Machine
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Ab Crunch Machine

Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
After a second pause, slowly return to the starting position as you breathe in.
Repeat the movement for the prescribed amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Ab Crunch Machine

Questions

What muscles does the Ab Crunch Machine work?

Mainly the abs.

Is the Ab Crunch Machine good for beginners?

It's rated intermediate. Beginners can build up to it with Smith Machine Hip Raise first.

What can I do instead of the Ab Crunch Machine?

Good alternatives that train the abs: Smith Machine Hip Raise, Advanced Kettlebell Windmill, Decline Crunch or Frog Sit-Ups.

How many sets and reps of the Ab Crunch Machine should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).