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Machine Crunch

Abs Tier S for Abs Machine Isolation Pull
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3sets
10-15reps
60srest
~4.3kcal/min

How to do it

Muscles worked

Secondary
Obliques

Secondary muscles help but are not the main target

See the full tier list · Abs

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inAbs

Abs tightening — pulling the ribs and hips toward each other.

Key cue (the coach says it during the set)“Exhale, curl the ribs down toward the hips.”

Tempo · Up 1 s · squeeze 1 · down 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Neck / upper trapsPulling on the neck. Hands lightly by the temples or crossed on the chest; keep a fist of space under the chin.
  • Feel it in Front of hipsHip flexors doing the work. Bend the knees more, do not anchor the feet, and curl the spine instead of folding at the hips.
  • Feel it in Lower backLower back arching off the floor. Press it into the floor and exhale as you curl.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Sit tall with your back supported so the target muscle does the work.
  • Start light: it is easy to pull with your arms and hip flexors on this machine.
  • Tuck your chin and think of rounding your spine, not bending at the hips.
  • Adjust the seat so your joint lines up with the machine’s pivot point.

Common mistakes

  • Jerking the weight with your arms.

Breathing

Exhale as you crunch, inhale as you return.

Equipment needed

Machine
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

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