A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Weighted ab exercise for building defined core muscles.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Kneel in front of cable with rope attachment.
- 2.Hold rope at the sides of your head.
- 3.Crunch down, bringing elbows toward thighs.
- 4.Return with control.
Pro Tips
- •Crunch with your abs, not arms.
- •Keep hips stationary.
- •Exhale as you crunch.
Equipment
Cable Machine · Rope Attachment
Safety
Use moderate weight.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.