Machine crunch

Learn how to do Machine crunch with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 3.5 Obliques Machine

Machine crunch is a Machine exercise that primarily targets the Obliques. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.

How to Do Machine crunch

A seated oblique crunch on a machine designed to target the oblique muscles by rotating the torso during the crunch movement.

💡 Instructions:

Sit on the machine with your feet secured and back against the pad.
Place your hands lightly by your head or grip the handles if available.
Engage your core and rotate your torso to one side while crunching forward.
Pause briefly at the bottom of the movement, squeezing your obliques.
Return slowly to the starting position.
Complete all reps on one side, then switch to the other.

⚠️ Common mistakes:

Using momentum instead of controlled movement.
Pulling with the arms rather than engaging the obliques.
Allowing the weight stack to slam down between reps.

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Muscles Worked by Machine crunch

Primary Obliques

Equipment

Machine

Your weight

Duration

min

Estimated burn

123 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Machine crunch

Type: Machine exercise
Primary muscle: Obliques
Secondary muscles: None
MET value: 3.5
Calories (30 min, 70 kg): ≈ 123 cal
Video quality: 4K with male and female demonstrations

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FAQ: Machine crunch

What muscles does Machine crunch work?

Machine crunch primarily targets the Obliques.

How do you do Machine crunch correctly?

A seated oblique crunch on a machine designed to target the oblique muscles by rotating the torso during the crunch movement. 💡 Instructions: Sit on the...

Is Machine crunch good for beginners?

Machine crunch has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Machine crunch?

Machine crunch requires: Machine.

What are the benefits of Machine crunch?

Machine crunch strengthens the Obliques, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Machine crunch?

Similar exercises to Machine crunch include Bear Crawl, Bear Crawl – Low Knees, Bicycle Crunch, Bird Dog – Elbow to Knee. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Machine crunch better than Bear Crawl?

Both Machine crunch and Bear Crawl target the Obliques. Machine crunch uses Machine, while Bear Crawl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.