Explanation: This exercise is performed in an seated abdominal crunch machine. There are many variations at your gym, we will discuss the model in the pictures above. Simply position yourself in the machine placing your ankles behind the pads. Position the large pad across your chest so that it is across your chest area. Place your arms over this pad and cross them. Adjust the weight accordingly on the weight stack. Slowly bend at your waist, applying pressure to the pad moving it down. Sqeeuze fully at the bottom phase and then release back to starting position.

As with all abdominal exercises, it is very important that you use strict and proper form to achieve results. There are many variations of crunches, all targeting different areas of your abdominals. With the abdominal crunch machine, you have the advantage of varying the weight used by your abdominals. This allows you to target them specifically. Remember with all abdominal exercises that breating in as you relax and out as you contract is also very important! Train hard!