A machine-based exercise that targets the abs.
- +Isolates abs effectively
- +Adjustable resistance
- +Less strain on neck than traditional crunches
- –May not work deep core muscles as effectively as other exercises
- –Can be hard to adjust to fit body type
This exercise targets:
Core
Abs
Obliques
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the machine so the pads rest on your chest/shoulders and your hips stay fixed
- Lie back with your lower back pressed into the pad; feet secure; grip handles lightly
- Brace your core as if preparing for a cough; keep neck neutral (chin slightly tucked)
- Exhale and curl your ribcage toward your pelvis, lifting shoulder blades off the pad
- Pause briefly at the peak squeeze; focus on abs, not arms or hips
- Inhale and return slowly, keeping tension; don’t let the weights slam
- Range is small and controlled—avoid arching the lower back
- Start light, 10–15 slow reps; add weight only when you keep form