How to Do Machine Crunch: Variations, Proper Form, Techniques, Machine Crunch

How to Do Machine Crunch: Variations, Proper Form, Techniques, Machine Crunch

The machine crunch exercise is a machine-based exercise that focuses on the core and the abdominal muscles. The machine ab crunch can help strengthen an individual’s core by using a safe machine and a pre-set level of weight and resistance. 

This isolation exercise can help users target their abdominal muscles by not using any other muscles in the body. The benefits of using the machine crunch include being able to program a workout on your own without using any other equipment, safely performing the exercise, and targeting your core. 

The muscles involved in the machine crunch are your abdominal muscles. Since they isolate your core, it makes this exercise one of the most ideal for strengthening your upper abs, lower abs, and obliques. 

The proper machine crunch form involves keeping your hands on the handgrips, resting your arms on the pads, keeping your back against the backrest, crunching for a full range of motion, and avoiding using momentum to move the weight. If a user does not perform the proper machine crunch form, it can lead to main machine crunch mistakes and injuries.

Some of the most common machine crunch mistakes involve pulling on your neck with your hands, using your lower back, not curling enough, and using momentum instead of your core muscles. Using proper form can prevent these errors, ensuring optimal machine crunch techniques. 

How to Perform Machine Crunch with Proper Form?

Individuals need to learn the proper machine crunch form to avoid any injuries and tax the muscles accordingly. Proper form is doing the exercise safely without any strain or stress on the body that can cause injuries. Using proper form, choosing the correct weight, and setting up correctly ensure optimal machine crunch technique. 

  1. Set up your seat with your legs beneath the provided cushions.
  2. Set an appropriate resistance.
  3. Place your triceps on the arm pads at a 90-degree angle.
  4. Tighten your abdominals and crunch your abs while exhaling.
  5. Bend at the waist.
  6. Lower the hand bars.
  7. Elevate the legs.
  8. Straight your body.
  9. Do not let the weight plates hit you. 
  10. Repeat after a pause.

What Are the Benefits of Machine Crunch?

The main benefits of the ab machine crunch are ease of use, core-strengthening qualities, calorie-burning exercise, improved stamina, and muscle-building properties.

  1. Acts as a personal trainer. If you are new to the gym, using the machine crunch is essential to tell you exactly what to do, how to set up the machine, and how to stay safe while exercising. 
  2. Gives you six-pack abs. The machine crunch is an isolated exercise that focuses solely on your core. By using the machine crunch, you can focus on getting defined upper and lower abs. 
  3. Burns calories. The machine will burn calories. Since you are exercising, burning energy, and toning your muscles, you can burn calories during and after the exercise. 
  4. Improves overall stamina. Performing crunches improves the stamina of your abdominal muscles and core. 
  5. Build muscles. Perrin the right sets and rep range, such as 3 sets of 10-12 reps, can build core strength and improve your posture and stability. 

How to Determine Proper Weight for Machine Crunch?

Individuals can determine the proper weight for machine crunch by starting out light and slowly increasing once the reps become too easy. Beginner women should start at 30 pounds, and beginner men should start at 53 pounds. 

Which Muscles Are Involved While performing Machine Crunch?

The muscles involved in the machine crunch are the abdominal muscles; the rectus abdominis, transversus abdominis, pyramidalis, and obliques. 

What Is the Alternative Machine Crunch Equipment?

There are alternatives to the machine crunch equipment for users who want to try something different or do not have access to the machine crunch. 

  1. Fitnessery Ab Crunch Machine
  2. Core Max Smart Ab Crunch Machine 
  3. Entersports Ab Crunch Machine
  4. Fitlab Fitness Ab Crunch Machine
  5. MBB Ab Crunch Machine

What Is the Machine Crunch Variation?

A machine crunch variation is a similar exercise that taxes the same muscle groups but may use different equipment or tax muscles to a different proportion. 

There are 2 Variations exercise of Machine Crunch below:

  1. Seated Machine – This exercise places your arms in front of you instead of grabbing handles behind your head.  
  2. Lying Machine – This exercise uses a bench with handles by your sides, with your feet raised and legs at a 90-degree angle. 

What Are the Alternative Machine Crunch Exercises?

Alternative exercises to machine crunch are listed below.

  1. Marching Bicycle Crunches: A bodyweight exercise that targets the obliques 
  2. Crunches with Sliding Arms: A bodyweight exercise that focuses on the upper abdominals 
  3. Reach Through Crunches: A bodyweight exercise that focuses on upper abs through arm placement
  4. Standard Crunch: The basic version of the seated crunch that uses bodyweight 
  5. Straight Leg Crunches: Taxes upper abs more so than other crunches 
  6. Raised Leg Crunches: Taxes lower abs more so than other crunches
  7. Crunch Reaches: Keeps your arms straight to tax the upper abs and avoid neck strain
  8. Butterfly Crunches: Strengthens the abductors and abdominals 
  9. Crunch Claps: Focuses on coordination and lower abdominals 
  10. Oblique Crunches: Taxes the obliques more so than the upper and lower abdominals 
  11. Scissor Crunches: Works the lower abdominals through leg movement 
  12. Super Crunches: Works the upper abs by combining a crunch and sit-up 
  13. Bicycle Crunches: Bodyweight exercise that turrets the entire core and arms 
  14. V-ups: Bodyweight exercise that focuses on the lower abdominal muscles 
  15. Frog Crunches: Focuses on hip abductors and abdominals 
  16. Reverse Crunches: Hard version of the lower-ab exercise that involves raising the legs  
  17. Standing Elbow to Knee Crunches: Easy standing version of bicycle crunches 
  18. Standing Oblique Crunches: Easy standing version that taxes the obliques 
  19. Standing Side Leg Crunch: Easy standing version that focuses on the obliques 
  20. Reverse Crunch Pulse: Similar to reverse crunch with pulse for added lower abdominal work 
  21. Cross Crunches: Tones the legs and abdominals 
  22. Side Plank Crunch: Side-lying bodyweight exercise off the ground that taxes the abdominals and obliques 
  23. Tuck Crunches: Targets the lower abdominals, quadriceps, hips, and balance 
  24. Banana Twist Crunches: Uses isometric and moving components to tax lower abs and hips
  25. Runner’s Crunch: Focuses on running form, hips, and leg strength 
  26. Full Sit-Ups: Focuses on upper abdominal strength 
  27. Diamond Sit-Ups: Bodyweight exercise that strengthens the upper abs and abductors 
  28. Wide Leg Sit-Ups: Bodyweight exercise that strengthens the hips and upper abdominals 
  29. Crunchy Frog: Taxes upper and lower abdominals 
  30. Double Crunches: Knees are 90 degrees off the ground to tax lower abdominals 
  31. Knee Hug Crunches: Taxes balance and lower abdominals 
  32. V-crunch: Tones your lower abdominals, hips, quadriceps, and shoulders 
  33. V-sit crunch: Pilates-based exercise that takes lower abdominals 

What Is the Necessary Equipment for Machine Crunch?

The machine is necessary for the machine crunch. 

What Are the Abs Muscle Exercises with Machine Crunch?

Individuals can increase their ab strength through abs exercises like planks, sit-ups, v-ups, leg raises, crunches, and much more. 

What Is the Effectiveness of Machine Crunch for Muscle Growth When Compared to Double Crunch?

The machine crunch is safer for beginners and can incorporate more weight to tax the core to a higher degree. It serves more muscle growth if it does correctly.

There are some reasons why Machine Crunch is the best exercise. The machine crunch is safe for beginner users, focuses solely on the core muscles for an isolated exercise, and is easier to do for those who have trouble lying or sitting on the floor.

Does Machine Crunch Affect the Hormones?

The machine crunch can increase hormones like testosterone and serotonin since it is a resistance exercise that can boost your mood. 

Is Machine Crunch Essential?

The machine crunch is not essential for core strength. It is not a fundamental human movement. But exactly, it gains you so much muscle if you do it correctly.

Is Machine Crunch Healthy Exercise?

The machine crunch is a healthy exercise for abdominal strength. 

Is Machine Crunch a Compound Exercise?

No, the machine crunch is an isolated exercise. It means the exercise is not a compound exercise.

What Can Replace Machine Crunch for Better Abs?

Planks, v-ups, v-sits, double crunches, and other floor-based bodyweight exercises are better for abs. 

Athletic Insight

Athletic Insight Research

ABOUT THE AUTHORS

The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.