FitCi
Machine Crunch is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit at the machine and set the weight to an appropriate level.
- Place your back against the pad and your feet under the supports.
- Grip the handles and engage your abs.
- Squeeze your abs to curl your torso forward.
- Return to the starting position under control.
Coaching tip
Curl your torso forward with your abs; don't cheat by pushing with your arms or hips.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.