ex_C5OZ5Y

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Waist · Leverage Machine

Abdominal Crunches Machine

beginnerstrengthMale & female model

Abdominal Crunches Machine is a beginner isolation strength exercise that works the abs (waist), with the obliques assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Leverage Machine
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Obliques · Internal, External Obliques

How to do Abdominal Crunches Machine

Adjust the seat and resistance to your desired settings on the abdominal crunch machine. Sit on the seat and position your feet securely on the footrests.
Grab the handles, ensuring your elbows are pointed forward.
Engage your core muscles and crunch your abdominals by pulling your upper body forward and curling your chest towards your knees.
Hold the crunch for a second, then slowly return to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Exhale as you crunch forward and inhale as you return to the starting position.
Avoid using momentum; focus on engaging your abdominal muscles throughout the exercise.
Ensure your lower back remains in contact with the backrest of the machine.

Abdominal Crunches Machine alternatives

Abdominal Crunches

Abs · intermediate

Abdominal Crunches With Hold

Abs · intermediate

Star Crunches

Abs · intermediate

Brazilian Crunches

Abs · intermediate

More abs exercises

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Middle Crunches

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V Crunches

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Seated Floor Crunches

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Long Arm Crunches

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Suspension Trainer With Grips Abdominal Fallout

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Abdominal Stretch

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Backward Abdominal Stretch

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Abdominal Crunches Machine FAQ

What muscles does Abdominal Crunches Machine work?

Abdominal Crunches Machine mainly works the abs in the waist (Rectus Abdominis). The obliques work as secondary muscles.

What equipment do you need for Abdominal Crunches Machine?

You need a leverage machine.

How many sets and reps of Abdominal Crunches Machine should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Abdominal Crunches Machine good for beginners?

Yes. Abdominal Crunches Machine is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Abdominal Crunches Machine burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Abdominal Crunches Machine?

Other exercises for the abs include Abdominal Crunches, Abdominal Crunches With Hold, Star Crunches and Brazilian Crunches.

For developers

Use Abdominal Crunches Machine in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_C5OZ5Y" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_C5OZ5Y",
  "name": "Abdominal Crunches Machine",
  "model": "male",
  "counterpartId": "ex_KK3MUA",
  "target": "Abs",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_C5OZ5Y/mp4-720.mp4?…",
    "poster": "https://…/ex_C5OZ5Y/poster.jpg?…"
  }
}