Cable Reverse Crunch
Sculpt your abs with Cable Reverse Crunches! Target lower abs with controlled movements. Maximize core strength and definition.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Cable Reverse Crunch
- Ankle strap attachment
Starting Position
1. Adjust the Cable: Set the pulley on the cable machine to the lowest position.
2. Attach the Ankle Strap: Secure the ankle strap to the cable.
3. Lie Down: Position yourself on your back on the floor, facing upward, about a foot away from the cable machine.
4. Secure Your Legs: Attach the ankle strap to your ankles and ensure it’s tight enough to stay in place during movement.
5. Bend Your Knees: Raise your legs off the ground and bend your knees at a 90-degree angle, keeping your feet together.
Movement Instructions
1. Engage Your Core: Tighten your abdominal muscles to prepare for the movement.
2. Pull Your Knees In: Slowly curl your hips and knees towards your chest, using your abdominal muscles. Your feet should move towards the cable machine.
3. Hold the Position: Pause briefly at the top of the movement, feeling the contraction in your abs.
4. Lower Your Legs: Slowly return to the starting position, extending your legs back to the 90-degree angle while maintaining control.
5. Repeat: Perform the movement for your desired number of repetitions, focusing on controlled movements throughout.
Tips for Proper Form
- Keep your back flat on the ground and avoid arching it.
- Do not use momentum; rely on your core strength to perform the movement.
- If you experience discomfort in your lower back, modify the range of motion or reduce the resistance on the cable.
- Breathe steadily: inhale while lowering your legs and exhale while pulling your knees in.