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§ L · Exercises · AbsUpdated

Crunch Machine

Builds your abs and core control. A stronger core helps with lifting, posture, and everyday movement.

Base exercise: Crunch
All ab exercises
Muscle group
Equipment
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Abs

How to perform

§ 02 · Steps
  1. 01

    Sit in the crunch machine with your lower back firmly against the backrest and your feet securely in position.

  2. 02

    Adjust the seat and starting position so the handles or pads rest comfortably and the movement begins from a slight torso extension without lifting your lower back off the support.

  3. 03

    Brace your core and curl your chest toward your hips by rounding your back in a controlled motion until your abs are fully contracted.

  4. 04

    Pause briefly at the top and squeeze your abs without jerking or pulling with your arms.

  5. 05

    Slowly return the weight to the starting position with control, keeping your lower back against the support throughout the entire movement.

Beginner's guide

§ 03 · Guide
What it works

Builds your abs and core control. A stronger core helps with lifting, posture, and everyday movement.

What it should feel like

You should feel the squeeze in your abs. It should not mainly be in your lower back, hip flexors, or arms.

Most common mistake

A common mistake is pulling with your arms or bending at the hips. Curl your ribcage toward your pelvis and move under control.

How to get started at the gym

§ 04 · SisuLift

Crunch Machine is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep the movement strictly a torso crunch and avoid bending at the hips. Exhale during the crunch and slow the lowering phase to maintain tension in your abs.

The crunch machine allows you to load the abdominal muscles evenly with easily adjustable resistance.

More exercises: Abs

§ 06 · Same muscles

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