How to Work Abs With the Cable Kneeling Crunch

For a person with some knowledge and experience developing core muscles, kneeling cable crunches can increase the efficiency of the time you spend in the gym. This exercise is a variation of other cable crunches and is highly effective at targeting the rectus abdominis.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Pulley machine

1. Slide the handle to the highest position on the pulley column. Attach a rope handle, or a v-bar if no rope handle is available and select a small amount of weight on the stack to begin the exercise.
2. Hold the handle on top of your head so your wrists are near your ears. Kneel facing the pulley column. You can either position yourself parallel to the pulley column or angle your head toward the column slightly.
3. Flex your ab muscles and pull downward without using your arms to pull on the rope. Use your hands to keep the handle steady, but let your core muscles move your body into a crunch position. Pause briefly while in the crunched position.
4. Let the tension on the rope straighten your body once again. There is no need to fully straighten your back, though. To be more efficient, only let the pulley lift you as long as you can maintain contracted abs.
5. Pull downward again from this slightly hunched position. Move slowly and steadily instead of bouncing up and down.
6. Repeat these cable crunches for a total of three sets of 10 reps. Add more weight on the stack as you feel the exercise becoming too easy.