Kneeling Cable Crunches

Targets the abs.

There are two ways of executing kneeling cable crunches. One way involves keeping your elbows in front of your face. Another way involves keeping your elbows by the sides of your body.

Kneeling cable crunches with your elbows in front of your face: The rope attachment is at the highest on the pulley cable machine. Face the machine and rest your knees together or slightly apart on the ground, whichever is more comfortable and allows you to flex your hips. Grab one end of the rope with your left hand and grab the other end of the rope with your right hand. Keep your elbows bent with your upper arms perpendicular to your body and your forearms parallel to your body, your face behind your hands and elbows, your glutes up and not making contact with the ground, and your hips flexed. Hyper extend your back. Curve your back and move your elbows to your knees. Squeeze your abs. Return to the starting position.

Kneeling cable crunches with your elbows by the sides of your body: The rope attachment is at the highest on the pulley cable machine. Face the machine and rest your knees together or slightly apart on the ground, whichever is more comfortable and allows you to flex your hips. Grab one end of the rope with your left hand and grab the other end of the rope with your right hand. Pull the rope attachment around the back of your neck and near the front of your head. Keep your elbows bent with your forearms making contact with your upper arms and your elbows stationary by the sides of your body, your glutes up and not making contact with the ground, and your hips flexed. Hyper extend your back. Curve your back and move your chin in the direction of your knees. Squeeze your abs. Return to the starting position.

If you want to learn more about how to build a muscular body, then click here to find out more.