Cable Machine Exercises: Abdominal Crunch

Video Transcript

"Working the abdominals with the Cable Pulley System is definitely and advanced movement, so, you want to make sure that you got your basic crunch on a mat, before adding resistance into opposition of the movement and that's exactly what we do when we forgot simply overload is put resistance in opposition to the movement. So I got my knees hip width apart, elbows in. I prefer to use the rope because I got more control over my active range of motion and by mechanics that way instead of a fixed bar. I'm contracting down and resistance is right behind me and releasing, not quite straight up because I want to keep a bit of a C shape with that rib to pelvis action in the spine. And contract and release. As soon as you feel your low back kicking into that exercise, exercise is over. We want to keep the work load right in the mid-section which peak contraction is there, so I need to come down any further cause then I'm just taking abs out of the picture. If you want to get a glut stretch, it's there for you. If you want to get a back stretch, then it's there. But the goal in working the core would be boom, right here. Now if I want to go side to side, lateral flexion, not rotation, but lateral flexion, working the muscle fiber on one side down into the same leg. In contracting, I can hit obliques with that as well. Working ten to fifteen reps, one to three sets to fatigue just like any other muscle group."