Ab cruncher machines are meant to put you in the ideal form for the best ab crunches possible. Too often, when you get on the floor to do your crunches without a machine, human error keeps you from getting the benefit from your crunches that you should. Instead, ab cruncher machines force you to stay in correct form for more effective abdominal exercises. You need to use your ab cruncher properly for the best results and to reduce your chances of injury from working out with the machine.
Seated Machine
Step 1
Set the amount of resistance that you want throughout your workout before you get on the ab cruncher machine. Start on one of the first two levels if this is your first time using the ab cruncher; use one of the last three levels if you work out fairly often and have stronger abdominal muscles.
Step 2
Sit on the ab cruncher seat and carefully lower your back onto the supportive pad, which should be set at a 45-degree or less angle to the seating pad. Place your ankles underneath the foot pad, bracing the tops of your feet on the rollers.
Step 3
Reach above your head and grasp the handles, notes Ab-Machines. Take a deep breath and, while exhaling, pull the handles down so that your elbows almost meet your knees. Hold for three seconds before inhaling and releasing the handles back to their starting position.
Step 4
Complete as many repetitions as you can. Popular Mechanics notes that no matter what the exaggerated claims on late-night television, you cannot get tight abs with just a few minutes per day. Add the ab cruncher to your daily strength-training workout of at least 20 minutes each day.
Step 5
Add resistance each day as you strengthen your abs to keep challenging yourself during the workout.
Lying-Down Machine
Step 1
Sit on the ab cruncher machine, straddling the foot rollers. Scoot yourself back on the machine and lie down.
Step 2
Hook your feet into the foot rollers to balance yourself. Make sure that your knees are positioned over the top roller while your feet rest underneath the bottom roller.
Step 3
Place your hands behind your head. Engage your abdominal muscles and sit up, while at the same time pulling your feet toward your chest and pulling the foot rollers as you go. Hold the position for three seconds before you carefully drop back down to the bench.
Step 4
Adjust the resistance level if necessary. In machines that allow you to lie down on the bench, the resistance is in the foot rollers. Adding more resistance to the foot rollers allows your body to be better challenged as you work your abs to bring your knees as close to your chest as possible.
Step 5
Complete as many repetitions as you can, making 12 to 15 repetitions a set. Add the ab cruncher machine to your regular strength-training workout.
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