How to Work Out Abs with Cable Crunches

When crunches and other weight-free abdominal exercises get too easy, the next step is to add a series of weight-oriented movements to your abdominal strengthening regimen. While you can purchase a set of weights or machines designed exclusively to help you enhance your ad routine, it is much simpler to just use the weight machines already available at your home or gym to take your abs to the next level. Cable crunches involve the same simple motions that classic crunches do, just in a different position and with the added difficulty of a pulley-drawn weight.

Difficulty: Easy

Instructions

Things You'll Need:

• Weight machine with an overhead pulley
• Exercise mat

How to Work Out Abs With Cable Crunches

1. 
   You can use a short bar, hand strap or rope for this exercise.

   Set the pulley on the highest setting. You should have to fully extend your arms when you are kneeling to grasp the bar or strap.

2. Grasp the handle in both hands. You should be kneeling below where the handle is dangling. Both knees should be even. Do not clench your fists, but hold the strap firmly so that you do not accidentally lose your grip. Your hands should be in front of your forehead or, depending on the type of handle apparatus, on either side of your head.

3. Curl your body forward. This motion will bring your shoulders toward your knees. Try to move your neck and head as little as possible. Depending on how flexible you are, your elbows may touch or even pass your knees.

4. 
   Your motions should be smooth and controlled in order to get the most benefit possible from this exercise.

   Focus on your abdominal muscles. All the movement in this exercise should originate with your abs. However, if you do not focus you can end up simply bending over at the waist instead of working your abs. Make sure that your abdominal area is tensed throughout the exercise.

5. Return to your original position. You can repeat this exercise as many times as you wish. You may decide to do three sets of 10 to 20 repetitions each, or you may opt to perform as many as 100 repetitions at a time. If you are not sure how many cable crunches to do, work with a trainer to establish a routine.

Tips & Warnings

• If you do not have an exercise mat, place a towel or T-shirt under your knees to prevent rug burn.
• If you start to feel pain in your shoulders, back, elbows or hips then stop exercising immediately and contact your physician.

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