Seated Crunch at Lat Pulldown Machine

A standard Lat Pulldown machine makes it easy to weight a crunching motion. Desired weight is selected, sit down (backwards) on machine, and hold weight just behind the back of your head (I prefer attaching a “V” bar). To maximize the contraction, try to “tuck” your tailbone, and draw your nose down toward your knees. Keep in mind the rectus abdominus is primarily composed of fast twitch muscle fibers so they will respond better to heavy weight (with good form) than higher repetitions. An adequate rep range for strength and aesthetics, is 8-15 reps per set.