Crunch Machine
Learn how to perform Crunch Machine, a Core exercise, with setup, breathing and common mistakes.
Crunch Machine · Preview
Setup
Sit on the seat, secure your feet, and fit your body to the pad or handles. Keep your ribs down so your lower back does not overarch, and get ready to fold from your core first.
Start phase
Curl your upper body forward. Do not pull with your arms; think of your core curling your ribs toward your pelvis.
End phase
Slowly return to the starting position. Do not overextend your lower back as you rise; control the speed while keeping your core engaged.
Target muscles
Because the machine guides the path, you can focus fully on folding through your core. If your arms or shoulders take over, lower the weight and refocus on curling your torso.
Common mistakes
Throwing your torso with momentum or pulling the pad with your arms greatly reduces core engagement. Prioritize the curl and a slow return over heavier weight.
Breathing
Exhale as you fold and inhale as you return. A long exhale can help you feel your core tighten more deeply.
Coach tip
Pause for 1 second at the deepest point to check how much your core is actually tightening. The key to maintaining engagement is not fully relaxing your core at the top.
