While crunches can be done on the floor, abdominal machines offer variety and challenge. Ab machines also provide support and guidance to ensure the crunch is being executed correctly. Nevertheless, ab machines carry a risk of injury, particularly to the back, and should only be used with the assistance of a personal trainer or by following the written instructions on the machine.
Seated Ab Curl Machine
The seated ab curl machine simulates a basic crunch, but because it is done from a seated position, it can be used by exercisers who are unable to do floor work. Further, the tension can be adjusted to fit the exercisers' fitness level. Sit on the machine and grip the handles. If necessary, adjust the seat so that the handles are at shoulder level. Stabilize your legs by hooking your feet behind the footpads. Contract your abdominal muscles, pulling the handles down. Return to the start position and repeat for a set of eight to 15 repetitions.
Lever Seated Hip Raise Crunch
Similar to the seated ab curl machine, the lever seated hip raise crunch simulates a crunch plus a reverse curl. Adjust the handles so that they are at shoulder level when you sit. Hook your feet behind the footpads. Contract your abdominals and then pull the handles down while simultaneously lifting your hips. Return the the start position and repeat for a set of eight to 15 repetitions.
Decline Bench Crunch
The decline bench crunch adds greater challenge to the basic crunch by positioning the head and shoulders below the hips. Set the decline bench to an angle of 30 or 45 degrees. For easier crunches, set the bench at a lower angle. Sit on the bench, hooking your feet under the pads at the top of the bench. Keep your knees bent and cross your arms over your chest. Contract the abdominals and recline back without letting your back touch the bench. Return to the start position and repeat for eight to 15 repetitions.
Crunches on the Ball
The American Council on Exercise reported in 2001 that crunches on the stability ball produced greater abdominal engagement than traditional crunches on the floor. Sit on the ball with feet wide and flat on the floor. Carefully walk your feet out until your lower back rests on the ball and your torso and thighs are parallel to the floor. With your arms crossed over your chest or behind your head, contract your abdominals to lift your upper body. Return to the starting position and repeat eight to 15 repetitions.
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