Exercise Comparison
Ab Crunch Machine vs Spider Crawl
Side-by-Side
Muscle Analysis
Shared
Only in Spider Crawl
Instructions
Ab Crunch Machine
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.
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.
After a second pause, slowly return to the starting position as you breathe in.
Repeat the movement for the prescribed amount of repetitions.
Spider Crawl
Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
Return this leg to the starting position and repeat on the opposite side.
Verdict
Both exercises target the abdominals. Ab Crunch Machine is a intermediate exercise using machine, while Spider Crawl is beginner and uses bodyweight. Choose Spider Crawl if you're looking for a more accessible option, or Ab Crunch Machine for a greater challenge. Spider Crawl is a compound movement working multiple joints, making it better for overall strength. Ab Crunch Machine isolates the target muscle for focused development.