Crunch Machine (arm pad)

Sit on the seat with both feet planted and rest your folded arms on the pad in front of your chest. Keep your ribs down and brace your core so your torso is ready to curl first.

Keeping your arms on the pad, curl your torso to press the pad downward. Rather than pushing with your arms, think of your core pulling your ribs down toward your pelvis.

Pause briefly at the deepest point, then slowly bring your torso upright. Do not overarch your lower back as you rise; control the speed while keeping your core engaged.

With your arms resting on the pad, it is easier to focus purely on curling with your core than when pulling handles. If your shoulders or arms take over, lower the weight and refocus on folding with your core.

Pressing the pad down with your arms and shoulders or throwing your torso forward greatly reduces core engagement. Keep your hips on the seat and do not let your pelvis slide forward.

Exhale as you fold and inhale as you return. A long exhale can help you feel your core tighten more deeply.

Adjust the seat so the pad sits comfortably in front of your chest, making it easier to relax your arms and move with your core. The key to maintaining engagement is not fully relaxing your core at the top.