Muscles Targeted: The abdominal crunch machine targets the abdominals, specifically the rectus abdominis. It’s more commonly known as the “abs”, the muscle that runs vertically along the anterior wall of the abdomen.
Exercise Instructions: The ab crunch machine exercise is performed by first positioning yourself in the machine securely. Be sure to perform the movement slowly and while really focusing on using your abdominal muscles while performing each crunch.
Why This Exercise is Important: One of the main reasons that people go to the gym is to train their abs. While the abdominal crunch is the most popular exercise, people with neck and lower back problems are advised against doing particular floor exercises. For these people, the abdominal crunch machine is the answer. It works the same muscles without straining the back and neck. It also improves posture. Using this machine also helps prevent and treat problems in the joints of the vertebral column. Done properly and in conjunction with other exercises, the abdominal crunch machine can help you develop the abs that you have always wanted. It is important to note though, that you should not rely on this machine solely for your abdominal workout.
Things To Avoid: When using the machine, do not add too much weight because when the abdominal crunch machine is too heavy, your tendency is to use momentum to move it. If you do so, then you will not target the right muscles. Avoid jerking and focus on performing one continuous and fluid movement. Do not hunch over the machine while performing the exercise and be aware of your posture. If not, it will defeat the purpose of using the machine. At the same time, you should avoid doing the exercise without thinking. Concentrate on contracting the muscle as you move down so that you know that it is being worked out. This machine concentrates on the middle abdominal muscles, so do not forget to train the side and back muscles, as well as the upper and lower abs. Finally, give your abs time off between workouts to rest and recover. You should take at least 24 hours off before doing another round of abdominal exercises.
Reps and Sets: In order to make the most out of this exercise, perform 3-5 sets of 12-30 reps for each set.
Other Exercises To Use: The most effective way to build strong abdominals is to work all the muscles in harmony. The number one mistake that many people make is to use the abdominal crunch machine to the exclusion of everything else. Use the stability ball, Bosu ball or the AB board, if one is available in your gym. If not, floor exercises are also effective and they do not require additional machines or equipment. Just remember to do them properly to prevent injuries. Perform exercises for the other parts of your abdomen in succession. For your lower abs, try the Hanging AB Leg Raises or Reverse AB Crunches. For the middle and upper abdominal exercise, doAbdominal Sit-Ups. For your obliques, you can do Lying Oblique Leg Raises and Oblique Twists. Although these are not the only exercises for the abdominals, these are some of the exercises that have been proven to work well. View our extensive database of exercise guides for a comprehensive list of all the exercises that target the abs.