# Crunch (Machine)

> A seated ab crunch machine that trains your abs with adjustable resistance.

Page: https://fitnessie.app/exercises/machine-crunch/
Type: Machine · Core
Demo video: https://fitnessie.app/demos/crunch-machine/1ce6977b9e2ef5ef.mp4

## How to do it

1. Adjust the seat, sit down and grip the handles in front of you at about shoulder height.
2. Keep your hips still and your lower back on its pad.
3. Bend forward by contracting your abs, curling your ribs toward your pelvis.
4. Pause briefly at the bottom.
5. Return to the start under control.

## Key cues

- Ribs toward the pelvis
- Hips stay still
- Lower back stays on the pad
- Slow and controlled
- Squeeze at the bottom

## Common mistakes

- Pulling with your arms instead of your abs
- Shifting your hips to move the weight
- Letting the weights drop back on the return
- Using too much weight and losing the curl

## Muscles worked

- Primary: Abs
- Secondary: Obliques

## Equipment

Ab crunch machine.

## Variations

- [Crunch](https://fitnessie.app/exercises/crunch/)

## References

- [StrengthLog: Machine Crunch](https://www.strengthlog.com/machine-crunch/)
- [Motra: Ab Crunch Machine](https://www.motra.com/exercises/abCrunchMachine)
- [Fitbod: Ab Crunch Machine](https://fitbod.me/exercises/ab-crunch-machine)