How to do a machine seated crunch

Setup:

1. Seat Adjustment: Adjust the seat height so your upper back is comfortably against the backrest.
2. Weight Selection: Choose a weight that is challenging but allows you to maintain proper form.
3. Hand and Arm Placement: Place your elbows and the backs of your upper arms on the provided arm pads (if available). Grip the handles on either side of your head.
4. Body Position: Sit upright with your shoulders back and down, core engaged, and gaze forward.

The Lift:

1. Initiate the Crunch: Exhale and contract your abs to bring your chest towards your knees. Keep your upper back pressed against the backrest.
2. Peak Contraction: Pause briefly at the top of the movement, squeezing your abdominal muscles.
3. Controlled Return: Inhale and slowly return to the starting position, resisting the weight as it comes back up.

Tips:

• Focus on the Abs: Think about contracting your abs to initiate the movement, not pulling with your arms or shoulders.
• Torso Angle: Aim to keep your torso at a consistent angle throughout the movement.
• Smooth Movement: Avoid jerking or bouncing. The crunch should be a smooth and controlled movement.
• Breathing: Exhale as you crunch, inhale as you return to the starting position.