Seated Crunch (Cable)

An abdominal isolation exercise performed while seated with cable resistance where you flex the waist and bring your elbows toward your hips.

Instructions

1. Seat on a flat bench with your back facing a high pulley.
2. Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.
3. With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
4. As you inhale, go back to the initial position slowly.
5. Repeat for the recommended amount of repetitions.

Tips

• Keep your hips and legs stationary throughout the movement
• Focus on flexing your abdominals rather than pulling with your arms
• Use a controlled tempo and avoid jerky movements
• Feel the contraction in your abs at the bottom of each rep
• Do not overextend the lower back in the starting position as this puts excess stress on the spine