Core
Crunches on Machine
Build a stronger midsection using controlled, machine-assisted resistance for targeted abdominal recruitment.
How to perform.
Follow the sequence — setup is half the lift.
Sit in the machine with your feet under the pads and grab the handles behind or beside your head.
Adjust the seat height so that the pivot point of the machine aligns with your natural waistline.
Exhale and contract your abdominals to curl your torso forward and downward toward your thighs.
Focus on bringing your ribcage toward your pelvis rather than just pulling with your arms or hips.
Pause for a moment at the bottom of the movement to maximize muscle tension.
Inhale and slowly return to the starting position while maintaining constant tension on the abdominals.
Stop just before the weight stack touches down to keep the muscles engaged for the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling with the arms instead of the core
- Using momentum or swinging the weight
- Arching the lower back excessively at the top
- Setting the weight too heavy to maintain a full range of motion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.