Health and Beauty

How and why do machine crunches?

The machine crunch is an isolation exercise that works on the abdominal muscles with a specific load. So this exercise is interesting to work with a greater additional load, if doing a dozen abdominal exercises on the floor becomes too easy for you.

Muscles were worked using a Hammer Strength machine.
Illustrative credit © Aliaksandr Makatserchyk
  1. Sit in the abdominal machine with your back against the backrest.
  2. Wed your feet under the pipes.
  3. Hold the handles on either side of your head.
  4. Exhale while contracting your abdominal muscles to flex your abdomen and pelvis to pull the handles down and the toe pad up.
  5. Inhale as you relax your abdominal and pelvic muscles to return to the starting position.
  6. Repeat the movement until you complete the planned number of repetitions.

Training tips

  • Adjust the machine's seat height for optimal comfort and range of motion.
  • Keep your back pressed firmly against the backrest.
  • Keep your neck in a neutral position: Do not put pressure on your neck.
  • If you can't perform a crunch with a full range of motion, you may be using a load that's too heavy.
  • Do not pull down with your arms; Keep it steady. The entire movement should be done by flexing the abdominal muscles.
Abdominal grinding machine
Another version of the milling machine with fixed feet and legs.
This type of machine tends to target the upper abdomen more
Illustrative credit © Aliaksandr Makatserchyk

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How and why do machine crunches?

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