Crunch – Machine

  1. Adjust the seat height and foot pad position on the crunch machine to ensure proper alignment.
  2. Sit on the machine with your back against the backrest and your feet secured under the foot pads.
  3. Place your hands lightly on the sides of your head, avoiding pulling on your neck.
  4. Engage your core muscles by drawing your belly button in towards your spine.
  5. Exhale and slowly curl your upper body forward, contracting your abdominal muscles.
  6. Pause for a moment at the top of the movement, feeling the contraction in your abs.
  7. Inhale and slowly lower your upper body back to the starting position, maintaining control throughout the movement.
  8. Repeat for the desired number of repetitions.

Primary Muscles

  • Abdominal

Secondary Muscles

  • Oblique

Results

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Date Reps Resis. RPE

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