| Main Muscle Targeted | Abdominals |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | |
| Equipment | None |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Pull |
| Sport |
Male Version
Female Version
Male variant
Male variant
Female variant
Female variant
Instructions
1) Use a twin cable tower. Connect a rope attachment to one cable and an ankle attachment to the other. Both should be positioned at the lowest pulley setting.2) Place a mat in between the cables and sit down; attach the ankle strap to your feet.
3) Lie back and grab the rope with both hands; position the rope behind your head with your hands by your ears.
4) Make sure you are positioned in the middle with your legs completely outstretched.
5) In one motion, pull the rope forward in a crunching movement and bring your knees inward to your torso.
6) As your elbows and knees come together, elevate your shoulders and hips off the floor.
7) Pause for a moment and in a slow and controlled manner reset to the starting position. You should hold your legs off the ground after the beginning repetition to keep tension on the cable in the resting position.
8) Repeat the same movement to failure.