10 Best Ab Crunch Machine Alternatives for Ab Strength

The Ab Crunch Machine is done seated with a machine. Ranked closest by our scoring: the Knee Touch Crunch, the Frog Crunch and the Groin Crunch.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Ab Crunch Machine

Ab Crunch Machine
Primary muscle
Abs
Equipment
Machine
Difficulty
Beginner
Type
Isolation
How to perform Ab Crunch Machine
  1. Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
  2. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
  3. After a second pause, slowly return to the starting position as you breathe in.
  4. Repeat the movement for the prescribed amount of repetitions.
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Ranked Ab Crunch Machine Alternatives

10 substitutes, ranked by how closely each one matches the Ab Crunch Machine on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Knee Touch CrunchPlay demonstration

    1. Knee Touch Crunch

    78% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your shoulder blades off the ground and reach your right hand towards your left knee.
    4. Return to the starting position and repeat, this time reaching your left hand towards your right knee.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  2. Frog CrunchPlay demonstration

    2. Frog Crunch

    77% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  3. Groin CrunchPlay demonstration

    3. Groin Crunch

    74% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  4. Leg Pull In Flat BenchPlay demonstration

    4. Leg Pull In Flat Bench

    74% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a flat bench with your legs extended straight out in front of you.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your abs and lift your legs off the ground, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: seated, the same as the Ab Crunch Machine
    • Balance: harder to stay steady on than the Ab Crunch Machine
  5. 3/4 Sit-upPlay demonstration

    5. 3/4 Sit-up

    73% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  6. Flexion Leg Sit Up (Bent Knee)Play demonstration

    6. Flexion Leg Sit Up (Bent Knee)

    73% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. At the same time, lift your legs off the ground, bending your knees and bringing them towards your chest.
    5. Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  7. Flexion Leg Sit Up (Straight Arm)Play demonstration

    7. Flexion Leg Sit Up (Straight Arm)

    73% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and arms straight above your head.
    2. Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest.
    3. Reach your hands towards your toes as you lift your upper body and legs.
    4. Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  8. Seated Side Crunch (Wall)Play demonstration

    8. Seated Side Crunch (Wall)

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the floor with your back against a wall and your legs extended in front of you.
    2. Bend your knees and place your feet flat on the floor, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and lean to one side, bringing your elbow towards your hip.
    5. Pause for a moment, then return to the starting position.
    6. Repeat on the other side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: seated, the same as the Ab Crunch Machine
  9. Spine TwistPlay demonstration

    9. Spine Twist

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
    5. Pause for a moment at the end of the twist, then slowly return to the starting position.
    6. Repeat the twist to the left side, bringing your left elbow towards your right knee.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: seated, the same as the Ab Crunch Machine
  10. Seated Leg Tucks

    10. Seated Leg Tucks

    69% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
    2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
    3. After a second pause, go back to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Ab Crunch Machine
    • Equipment: bodyweight only, not a machine
    • Body position: seated, the same as the Ab Crunch Machine
    • Balance: harder to stay steady on than the Ab Crunch Machine

Why You Might Need an Ab Crunch Machine Alternative

Swapping out the Ab Crunch Machine usually comes down to one machine and one queue: if it is occupied, or your gym has neither that machine nor a lever machine at all, you need another way to load the same crunch. What you need to keep is the crunch under resistance, whatever supplies it and whichever position you do it in. Cable and band setups swap that fixed stack for a pulley or a stretching band, and a barbell adds a fixed weight you twist against. Training at home with nothing to anchor, the Knee Touch Crunch and the Frog Crunch use only your bodyweight and the floor to work the same abs.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology