Machine Ab Crunch
Strengthen your core with Machine Ab Crunches! Target your abs with controlled reps for a sculpted physique.
Required Equipment
Muscle Groups
Primary
Instructions
Initial Setup: Adjust the seat of the lever crunch machine so that the padded lever is positioned comfortably over your thighs when seated.
Starting Position: Sit on the machine with your feet secured under the leg pads and your lower back pressed against the back pad.
Handle Grip: Grasp the handles above your shoulders, ensuring a firm but comfortable grip.
Performing the Crunch: Exhale as you contract your abdominal muscles, curling your upper body forward while bringing your shoulders towards your knees. Your lower back should remain in contact with the back pad at all times.
Peak Contraction: Pause briefly at the top of the contraction, focusing on squeezing your abdominal muscles tightly.
Return Phase: Inhale as you slowly return to the starting position, controlling the movement with your abs.
Repetition Guidelines: Repeat the movement for the desired number of repetitions and sets. Make sure to maintain a controlled pace throughout the exercise, avoiding jerky movements that can lead to injury and decrease effectiveness.
Weight Adjustment: Adjust the weight on the machine to a level that is challenging but still allows you to perform the exercise with proper form.
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