Exercise:

Kneeling Rope Crunch

Target Muscle:

Abs/Core

Cable Machine, Rope Attachment

Set the cable at the highest level on the machine using a rope attachment.

Grab onto the rope, kneel down and position your wrists on either side of your head. Begin with your hips back and slightly flexed.

While keeping your hips stationary, consciously flex your abs and crunch your elbows down toward your thighs until you feel a strong contraction in your abs.

Raise yourself back up following the same path until your spine is slightly hyper-extended, and then repeat.

- If kneeling directly on the ground feels uncomfortable for you then you can place a pad underneath your knees.

- In order to further increases the activation of your abdominal muscles, blow the air out of your lungs prior to crunching downward.

- Don't use jerky motions or an excessive amount of weight here. Really go for "feel" on this exercise and try to activate your abs as much as possible on each rep.