1 - Sit in the crunch machine with your back against the pad and your feet secured under the foot pads or flat on the platform, depending on the machine design.
2 - Adjust the seat and handles so the machine’s pivot point aligns comfortably with your torso and you can grip the handles without shrugging your shoulders.
3 - Brace your core, keep your hips stable, and start with your torso upright or slightly extended as allowed by the machine.
4 - Exhale and contract your abdominal muscles to curl your ribcage down toward your pelvis, pulling the handles or shoulder pads forward in a controlled motion.
5 - Pause briefly at the bottom while maintaining tension in your core and avoiding pulling with your arms.
6 - Inhale as you slowly return to the starting position, resisting the weight and keeping control throughout the movement.
