Cable Reverse Crunch
Differentiation: Mechanics
This variation of a reverse crunch differs from a basic reverse crunch. Here is how: you use an ankle cuff | and a cable machine. The machine maintains continual resistance applied to your abs throughout the entire exercise.
Starting Position
To get into starting position, do this...
1) Obtain an ankle cuff.
2) Locate a cable machine.
3) Set the pulley at its lowest setting.
4) Place a padded exercise mat on the floor.
5) Clip the ankle cuff onto the pulley hook.
6) Obtain an ankle cuff attachment.
7) Wrap the ankle cuff around both of your ankles. You can also wrap the strap around your feet.
8) Lie on your back on the floor with the cuff around your ankles or feet
9) Place arms at your sides with your palms flat on the floor.
10) Lift your feet off the floor so that your upper and lower legs form a 90-degree angle.
11) Place your feet together.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Pull your knees toward your face...
3) ...until your knees reach chin level. Your hips will raise off the floor.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, gradually lower your hips and allow your legs to retract downward to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
When reaching the lowest position, keep your legs elevated at a 90-degree angle.
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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Tip
Be sure to use a lighter weight selection and focus on proper form during this exercise.