Ab Workout Rope Crunch

Do sets of 10 to 12 reps as often as you like. However it only targets the abdominal muscles so it s not a functional core workout. 1 set the cable at the highest level on the machine using a rope attachment.

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Ab workout rope crunch.

This focuses all the work on the abs. Reach up and grab the rope then pull it down so it s level with your head. Kneeling cable rope crunch form technique. Do essentially an inverted crunch lowering your elbows to your mid thighs keep your abs contracted while doing this.

Use a rope attachment on a cable machine and position yourself beneath it on your knees and facing the machine. 2 grab onto the rope kneel down and position your wrists on either side of your head. The start position for a rope crunch is with the spine arched as far back as possible full extension. If you don t have a rope available then a straight bar attachment can also be used.

The crunch is often seen as the gold standard for ab exercises. If kneeling directly on the ground feels uncomfortable for you then you can place a pad underneath. Crunches can also be hard on your back and. It primarily targets the rectus abdominus or six pack muscles but also strengthens the deep core muscles.

These are excellent for gaining control of your abs and for those who suffer from abdominal distention. It s a small movement but do it right and your abs will be on fire. Rope crunch the kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It s performed correctly by pulling the elbows toward the knees with the spine going from full extension to full flexion while the waist hips stay totally locked and stationary.

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