How to Perform Machine Crunches

Getting chiseled abs partly depends on how you work them. Just as any muscle, in order to build up definition, you will have to hit them with various resistances and at different angles. Normal crunches will help tone them, but if you want that true chiseled look, you will have to hit them on an abdominal machine as well.

Things You'll Need

• Abdominal crunch machine

Instructions

1. Locate the abdominal crunch machine in your gym. This machine will have a seat attached to a weight stack. Also attached to the weight stack will be a padded area usually around the area where your chest would be when you sit down on the seat. You might mistake this machine for the back extension, as they look very similar. The only difference between the back extension machine and the abdominal crunch machine is the direction that the padded bar moves. The padded bar moves forward on the crunch, while the padded bar moves backward on the extension.

2. Add a light weight to start with to see what you can handle for repetitions. A weight that you can handle for at least 10 repetitions is a good start. Also be sure to adjust the seat height and padding placement. Depending on your height, you will be able to adjust these two to a comfortable setting. In some machines, you will find a chart that will provide appropriate settings for both the seat and pad.

3. Sit in the machine, placing both feet flat on the ground. Place your chest on the pad, and place your hands where they feel most comfortable. Some people place them on the pad, while others place them on handles attached to the seat. Keep your back and abdominal muscles tight throughout the movement to avoid injury and to get the most out of the exercise. Once you are seated in this position with your chest on the pad, you are ready to begin. This will be your starting position.

4. Push with your chest forward on the pad, making sure to let your abdominal muscles do most of the work. Once you are leaning face first toward the ground, you should start to feel a contraction or tightness in your abdominal muscles. You do not necessarily need to lean as far as you can to fully benefit from the movement, just lean as far forward as you can until you feel a contraction. When you feel the contraction in your muscles, hold this position for up to 1 second.

5. Return to your starting position, and repeat for at least 10 repetitions. If you feel your abdominal muscles start to cramp, stop the movement and immediately stretch out your abdominal muscles to relieve the cramping. It may be a good idea to warm up your abdominals before, during, and after the exercise to avoid injury or discomfort.