Machine Ab Crunch

Loaded, stable trunk flexion: it lets you progress your abs with progressive overload like any other muscle.

• Isolation
• Machine
• Beginner

How to do it

• Set the seat so the axis sits at your abdomen
• Round your spine bringing your ribs towards your pelvis
• Control the return without letting the weight drop

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Curl for 1 s, squeeze, return for 2–3 s resisting

Common mistakes

• Pulling with your hips or your arms
• A short range without rounding your spine
• Using momentum

Muscles worked

Primary

• Core / abs

Alternatives

• Cable Crunch (weighted abs)
• Ab Wheel Rollout
• Hanging Leg Raise