Multi-trainer Abdominal Crunch

Muscles Trained

• Primary: Rectus abdominis (abs)
• Secondary: Obliques
• Supporting: Deep core muscles and hip flexors

Setup and Exercise Steps

1. Set the seat in the seated position. Keep the backrest upright behind you.
2. Rotate the weighted lever arm into the abdominal-crunch position. Rotate the padded roller assembly up and over from its leg-extension position so the roller can rest against your upper chest/shoulder area.
3. Lock the lever into the starting position. Use the adjustment pin to select a position appropriate for your torso length. Make sure the pin is fully engaged before exercising.
4. Adjust the padded roller. Position the roller against your upper chest/front of the shoulders. It should make firm contact without pressing against your neck.
5. Add weight plates. Load the desired 50 mm Olympic weight plates onto the weight horn. Start with a light weight until you are familiar with the resistance and movement.
6. Sit in the starting position. Sit upright with your hips firmly on the seat and both feet flat on the floor.
7. Secure the chest pad. Hold the roller/handles comfortably against your upper torso. Your arms should help keep the pad positioned, not pull the weight through the movement.
8. Perform the crunch. Brace your abdominal muscles and curl your upper body forward, bringing your rib cage toward your pelvis. Keep your hips seated as the movement lifts the loaded lever arm.
9. Pause briefly at the bottom. Hold the contracted position momentarily without bouncing or using momentum.
10. Return slowly to the starting position. Control the resistance as you allow your torso to extend back upright. Do not allow the weight plates or lever arm to slam down.
11. Repeat with controlled movement. If you cannot maintain a smooth, controlled range of motion, reduce the weight.