Step by step
- Adjust the seat and sit with your feet under the rollers or on the footrests.
- Grab the handles or rest your arms on the pads.
- Curl your torso forward, rounding your back as if bringing your ribs to your hips.
- Return slowly without letting the weight touch down.
Tip: Breathe out as you curl your torso.
Common mistakes
Your arms only hold on; the movement comes from your abs.
If the movement comes from bending at the hips, your hip flexors work more. Think about curling your torso.
Control the return.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Can you train abs with weight?
Yes, and it's a good way to make them stronger, just like your other muscles.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add ab crunch machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.