Cable Crunches: Ab Exercises

Cable crunches are a great way to add resistance to your abs and increase the intensity of your workout.

Once you master floor crunches, you need a way to continually challenge your abdominals.

Many people slave away doing 100's of crunches a day, but if you do a more challenging
exercise you can get the same benefit in less time.

Crunches are a good ab exercise and I teach them to nearly everyone I work with, but as soon as they master the basics... it's on to more challenging exercises.

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Kneeling Cable Crunches

Starting Position: Sit on your heels. The resistance from the cable or tubing must be above you and over your head—use a rope attachment or handles for your grip. Kneel down, facing away from the resistance with your hands at the sides of your head and your elbows tucked close to your body.

Form: Keeping your arms stationary, use your ab muscles to pull your chest towards the floor. Curl your spine forward and down as you pull in your abs. Once you’ve curled your body as far as it will go, hold for 1 second and then slowly return to the starting position.

Personal Trainer Tips: Use a pad or towel to keep your knees comfortable. Select a weight that allows you to stabilize your arms and your body. The weight should not lift you off the floor. As you uncurl, move slowly, and keep your back from arching as the weight pulls you back.

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Floor Cable Crunches

Starting Position: Begin by lying on a mat near the lower cable adjustment. The rope attachment is easy to control, so use this grip and hold the rope over your head.

Form: Exhale and curl your body forward against the resistance of the cable machine. Hold briefly at the top of the motion and then slowly retutn to the starting position.

Personal Trainer Tips: Make sure that you are positioned far enough away from the cable machine so that the weights don't touch during the downward phase of your crunches.

You can also use resistance bands around a sofa leg or any other stationary object if you're at home.

Conclusion

There are two main differences between cable crunches and regular ab crunches on the floor.

First, you are adding resistance to the abs and this promotes greater increases in strength, and...

Second, your abs have constant tension throughout the entire range of motion.

Your abs will get pumped and you'll really feel the burn if you've never done crunches with the cables. It may be a little uncomfortable kneeling on the floor, and this can be a tricky exercise to perfect.

So, listen to your body. If you like crunches with the cables put them in your routine periodically, but if you like other exercises more, stick with the ones you'll do.

Yours in Health,
Dr. Charles

Return to the Directory of Abdominal Exercises from Cable Crunches

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