Reverse Crunch (Cable)

A core isolation exercise using cable resistance to target the lower abdominals through hip flexion while lying down with resistance attached to the ankles.

Instructions

1. Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
2. Sit down with your feet toward the pulley and attach the cable to your ankles.
3. Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.
4. With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.
5. Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.
6. Repeat for the recommended amount of repetitions.

Tips

• Keep constant tension on your abs throughout the entire range of motion
• Move slowly and avoid using momentum to swing the weight
• Adjust the pulley height to ensure proper alignment with your legs
• Focus on contracting your abdominals rather than using your hip flexors
• Keep your hands positioned to support your head without pulling on your neck