HERE'S WHY
While there's nothing wrong with a weighted crunch, per se, holding a plate on your chest or behind your head can be uncomfortable and cumbersome. And the stronger you get, the harder it is to add weight without risking a crushed rib cage or strained neck. That's why it's time you switch to the kneeling cable crunch. Using a cable station allows you to add weight with the pull of a pin, and the constant tension you get from the cable means your ab muscles must work hard at every point in the exercise's range of motion-making it a more effective move than the crunch.
HERE'S WHAT YOU DO
Attach a rope handle to the pulley of a cable station and get down on your knees a few feet in front of the station. Keeping your weight on your knees and shins, let the cable pull on your arms and torso so that you feel a light stretch in your abdominal muscles [1]. From there, crunch your body, bringing your forearms down to your knees and your head to the floor [2]. Slowly return to the starting position. That's one rep.
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READERS COMMENTS:
I WANNA LOOSE 1O KGS. WHAT SHPOULD I DO IF I WANNA CUT 4LBS WEIST?
-- jimmy
hook it up!
-- jose garcia
I'll try this on Monday in the gym! Nice MOVE!!!
-- Bradd
Stop Eatin
-- WiLLiS
I see a guy at the gym doing this but facing away from the rack, I doubt it's much different, but would there be any difference?
-- -cody
I'm 5'11 168lbs and seem to stop gaining wieght, I would like to weigh 200lbs. Whats the best way?
-- Jonathan Pierce
working out and dieting to lose weight. any tips to shrink the loose skin.
-- flabby
Can this be done standing, facing away from the machine, instead of in the kneeling position?
-- Rob
yo rob the difference in the direction faced changes the regions worked out in your abs so work both ways if your'e up to it
-- mike
Hey Men's fitness don't know how else I could ask so I used this forum here goes. I think it would be a great idea to be able to review articles from old mags. Maybe an archive type thing where youre biggest fans can go back and read some of the old stuff thanks.
-- Mike
i'm trying to find some free ab workouts i can use to swith up my abs class.....can anyone help me; men's fitness is helping alot, thanks!
-- Jesse
if you want abs, watch what you eat and do some cardio. then the ab workouts after those two more important things
-- ben
what is an efficient way to trim down my belly and love handles? i have lost quite a bit of weight but my belly hasn't got much trimmer.
-- willie
If you face away from the stack you can lock your grip on your shoulders
and do more weight at higher reps..
-- Bud
Do my ab routine. You'll get a 12 pack, but you'll puke during the workout!!! P.S- We'll finish 10-6 and get to the super bowl. F$ck Mcnabb.
-- Terrell Owens
This is fine if you dont mind working your hip flexors more than your abs. SOme people might not even concentricly work their abs doing this exercise. In order for your abs to gain significant strength you must have lumbar spin flexion (concentric contraction) so that you can have eccentric muscle contraction- the only type of muscle contraction associated with muscle damage induced hypertrophy. What I am afraid of though is that people who are weak in their abs can do this exercise, maybe even get lumbar spine flexion, but do so because of an overcompansasion of strength from another muscle or group of muscle. You are better off to continue to do isolated abdominal concentric contractions in the form of a crunch. If you are adding plates that would crush your ribs you are doing it wrong. If the weight plates that you are holding are "too" much- your form is incorrect and needs to adjusted rather than go to another exercise that enables "cheating". ANother way to cheat during this exercise is to use your arms more than your abs. Your biceps could bring the bar to you and your triceps could push it away towards the ground. Just do a crunch- and do it right. If you need more intesity lengthen the lever arm at use- raise your arms above your head or move the weight that you are holding further away from your hips, over your head. That will increase the amount of torque that your absa need to produce. Do it right, do it smart
-- Rob
I looked in the mirror after my upper body day and about cried becausemy stomach! I'm too skinny to have a beer belly (especially when i dont drink beer!) I'm going to try this after work tonight!
-- D
To J.p.
I'm 5'11 168lbs and seem to stop gaining wieght, I would like to weigh 200lbs. Whats the best way?
-- Jonathan Pierce
Depends on the person. What seems to work for a lot of people is mixing the workout. High reps low weight. Then high weight low reps. Different exercises. Throw some cycling in for the legs, and swimming for the arms. Do some true powerlifting exercises, the snatch and powerclean to build bulky traps and forearms. Mix it up.
Diet, eat a balanced diet according to the food chart. Throw in fourth meal (not taco bell) around bedtime. Eat a hearty breakfast.
Stretch your muscles, they'll grow bigger.
That being said, if you have tried all these things and other things too, then just be satisfied with your weight. Sometimes it is just genetic and there is nothing you can do about it. Accept yourself for who you are, the grass is greener on the other side. I am 210, very muscular and now wish i had just stayed at around 175.
-- Jon
i'am trying to find the most effective way to build up my week points. calves and rear delts.
-- Justin
i started working out my abs and i lost 4 pounds, arn't i suppose to be gaining more weight from muscle or do i just lose the fat and then gain muscle mass?
-- chris
im just beginner i was wondering what excersices are the best to target the abs. at my level, in order to acheive overall strength and definition????
-- daniel
im still in hgh school can i get toned abs
-- jake
hey yo guys
i was wanting to get a six pack but as quick as possible!
how could i do it?
thanks !!!
-- joseph
im 278 lbs...i want to know what the best way to lose weight is...fast. ive discovered if i dont notice results in a few weeks, i tend to give up....i think spiking the whole process would help me stick to it.
-- justin w.
I liked your spot on a better abe workout, I not to long ago had also been given that same advise from a chief in the navy who at one time was a comp. body builder. I have had good results adding this exercise to my workout program. thanx
-- ray
i started doing this exercise 6 months ago and no other exercise fatigues my abs as much as the cable crunch. If you incorporate a swiss ball into the mix it makes the exercise that much more challenging with leads to even better results that being stable on the ground.. give it a try.
-- keagan
I need more help losing the extras in the hip area
-- JP
All you need to do it watch your diet thats it. stick to skinless chicken, fish(tuna/salmon) low fat yougert, cottage cheese, high protein foods, jsut watch your portion sizes and you should lose the fat you want jsut give it time, oo and throw in a little cardio
-- TY
I want to have a six-pack like
x-men's wolverine sly in rocky 4
dallas cowboys player T.O. so I
can show off my six-pack to women and make other adverage
28 year olds look bad!
-- joshlnichols@yahoo.com
I'm 195lbs. and have some fat covering my abdonminal area, what is the best way of getting rid of it? e-mail:scarfaced546@yahoo.com
-- Fabian Lopez
I do these for part of my ab routine. Try tossing in a slight twist (right elbow pointed towards left knee and vice versa) with the center crunch (Leftside-Center-Rightside). You'll work more of your core.
-- Joe
hey im a freshman in high skool weighs 116 and ive been workin on my abs but i only have about 2 workouts that i now of 1 is sit ups and the other is sit ups but wen u sit up u turn left then right and u can see alil of my six pak but i need more so can u advice aom tips on gettin abs.
-- malizsrtent9823@aol.com
i want a sexy and very curvy hips.what should i do???
-- ms L
hey i just want to find out how can you get abs in 2 weeks
-- christina
i'm a freshmen in high school and I would really like tips on gaining some extra wieght and some good tips on toning my abs and arms
-- tyler
4 ALL YOU PEOPLE WANTING A SSIX PACK. DIET DIET DIET AND RUN RUN RUN. PROPER DIETING WITH RUNNING AT LEAST TWO MILES A DAY WILL LOSE YOU AT LEAST 5 LBS A WEEK AND LEAVE YOU WITH TONED, DEFINED MUSCLE AND PHYSIQUE
-- CHRIS
woooh.. i got abs
-- abs
what men can eat to produce more sperm
-- habibrz@rediffmail.com
I m now 20 yrs & want 2 lose weight & get a attractive abs.. & height.
-- Raj
I try that before, it's nice!!!!
-- Salome Oulatta
to chris. Not really, cardio training burns calories but you need resistance training to complement it. Besides, without muscle, you'll end up injuring yourself during excessive cardio.
-- whartandi
OMG it is soo simple, just do ALOT of inclined situps (100 in total for newbies), along with about three sets of this cable workout for your abs. TO make the process faster simply eat healthier and run and most importantly STAY COMMITED GOOD LUCK!!!
-- Ripped
i am gyming frm age 16 and i am only turning 18.i had my 6pack dan 8pack for long tym.this year me noticing changes.more muscle afta long i am seeing muscle on arms.chest.legs.plastic wieghts i got
-- bhavnesh
is supplements necessary
-- bhavnesh
does anyone have wieghts 2spare
-- dj bub
how can i get toned without lifting weights. my doctor says i cannot lift heavy weights for medical reasons
-- brent
I think the best advice is from an old article from Men's Fitness Abs start in the Kitchen. Fat content has to be in the 7's
-- ddela
Great ab exercise. Start with your head between the 2 ends of the rope (like in pic 2) so you only move at the waist with no pulling from your arms.
-- DK
DK yes i agree i worked this in on my last workout using the two ends of the rope is alot better than using the lat bar plus using a lat bar can tend to put lots of stress on shoulders. The biggest key to abs tho.... well mens fitness contact me and ill do an article for you on numerous topics. You will see my knowledge is quite extensive i have radical opinions that people will be intrested to hear perhaps on the way that people are trying to "load creatine" lol make it like a steroid come on if you know whats best for you your gonna right me an email and offer me a job as a writer for your magazine now please for yours and my sake please email me @ nick_voskuil_12@hotmail.com
-- Nick
i want to define my calves CAN YOU PLEASE HELP ME?
-- SARAH
I agree with mike it would be nice to be able to read past articles On a related note I would like to find out how many calories I need to cut from my diet in order to lose weight please contact me at shell_beaner@hotmail.com if there is anyone out there that can help me I would be grateful!!!!!
-- LYNN
lynn, cut out the crap! i've seen you on the beech in devon with a picnic for the family... when the family come back hungry and ready to eat from their swim in the sea you was stuffing your face with cake, and explained you've been robbed... and all the food has gone!!! your just kidding your self lynn.
-- Justin
Just a quick note to sarah, you have lovely calves... i wouldn,t say no!!
-- justin
Dear Team,
What's the brand of the cable station you're using in this exercises ? I would like to buy the same.
-- Didier
I really want to get tone, but I play alot of WoW and eat ice cream. I usually do 8 push ups a day, put I keep getting fatter. I don't know why.
-- Fattie
I'v working out 4 sometimes now and that is the best exercise whether u wanna lose wieght and put more cuts
-- NONAME
Hi Team, right now just started the MF chest workout on my second week, before that I was doing the MF T-Shirt workout if u remember its an old 1 anyways… my question is can I throw this Kneeling cable crunches at the end of every workout? (Keeping in mind that I’m doing ur Chest workout and trying to only have 1 or 2 resting days)
-- JS
Hey guys, my fitness is good because i do lot's of sport, nearly got the 6 pack but would be greatful if someone could tell me what i can eat that isn't to over the top which can lower my fat intake. Cheers
-- Jonesy
whats the best way to work your hip flexors ? and how do I work out my obliques without pinching my gut.
-- Dan
hi am 157lbs and 6ft 3 im only 15 but i want 2 put on some mucsle i would like to get up to 185lbs but i dont have that much equipment can u tell me how to get good results without equipment
-- davy
if you want defined abs then don't do anything with weights, just a lot of reps of sit-ups, crunches, medicine ball crunches, knees to chest, elbows and toes. if you want bulging abs then stick to the weight training. Also, abs are like any other muscle group. you have to take atleast a day off after working out your abs.
-- jared
I just started working out. What is the fastest way to obtain a six-pack? Other than going to the corner drive thru.
-- Bill
if you're just cuttin weight, watch what you eat and do more cardio. once you shed the fat, the muscle will become more visible.
-- aj
if my gym doesn't have a cable station what else can i use to substitute for this exercise?
-- vindicated
If you wanna lose the extra skin on your abs, (this goes for any body part) Consistency. It just requires more work, all of the muscles you wish to work comes with Consistency.
-- Dan from NC
My stomach is fairly flat and when I flex my abs show definition. However, how can i make my stomach look defined without flexing? What would be the best workout (for lower abdominals mainly)?
-- Frankie
i just started working out again. i want to run again but i know i will get shin splits. is there anything i can do when i start running to keep this from being less painful or prevent this. if it occurs how do i heal it?
-- joseph kauley
joseph, I run with crutches to prevent shin splits. Its a little ackward at first, and people glare at me like I am an idiot... AM I an IDIOT???
-- Jason Marks
I want to lose 30 pounds by December. Most of my weights are in my Ab area. What and how should I acomplish this?
-- Edward Okey
Joseph Kauley, if you're getting splints, it's because you're not stretching. And if you are, you're not doing it right, or for long enough. Before a long run, you should spend at least 5 whole minutes doing very focused static stretching [holding it] as opposed to ballistic stretching [where you "bounce" on the stretch, this just tears muscle fibers if done incorrectly]. If that doesn't help, try a new pair of running shoes. Saucony and New Balance both make a great running shoe with great support for a good price.
-- Ryan B.
So im a US Marine do 200 300 some crunches and yet i just have a flat stomach i mean i have abs but im not defined so im gonna try these work outs. thanks for the info.
Semper Fi
-- PFC. Long
A lot of people believe that work outs like these will get them abs. If you stick to one workout plan for more than 2 weeks your muscles will most likely become immune to the workout. In order to really attack your abs, try doing other workout. Watch other people at the gym, chances are there will be a few exercises you don't know, give them a shot.
-- Travis (Celebrity Trainer)
I have been using the cable crunch method for over a month now. I found that I do it two ways. Facing the machine with my knees about 5 feet away...alternate R elbow to L knee and L eblow to R knee. Facing away from the machine straight up-and-down. If you want result keep your hands pinned to the side of your head with your elbow directly in front of your nose/mouth. SLOW DOWN... pause at the bottom. EVERYONE has ABDs it's just a matter of how much FAT is covering them. Reduction of fat will come from a clean diet! Diet is gonna play approx 90% into your success! You are what your eat!
-- RINGTAIL
So im planning on leaving for the Army in November when i get out of tech school. But after going to the gym for almost two years my gains have been very minor. ive seen some muslces but not seen a different in my stomach at all, still have that belly haha. Anything that can help (by the way i run 4 x a week for 45 minutes) alternating speeds and routes, stationary bike and running. any help PLEASE.
MattBirtwistle@aim.com
-- Matt
I Have A 8-Pack I Could Crush Cylinder Blocks On Em.
-- B0YL3 H31GHT'Z M3X1CVN
This is a good workout, for more weight loss do less weight and more reps and go do obliques by twisting as you go down. I recommend it
-- Anthony
I want to have abs ripped. I work out every now and then, but never really have time because I'm always on the go. I have abs cutting, but not like i want them.
-- Jessa renee
key to having the perfect body for your metabolism:
just get yourself a bunch of free weights.
get a bench.
get an ablounge.(they work, i have one)
do your stretches and pushups, loosen up and stretch the muscles and get them ready to contract.
do a various free weight excercise for each muscle that makes up the upper body...
take regular 4 minute breaks every 10 minutes or between every 3 workouts.
do your crunches, do your sit ups.
go running.
an hour process.
screw chuck norris and his 15 minutes a week machine.
time to be a man and take responsibility for your body. and besides since you earned it you will feel better about it i promise when i was 15 i wrestled for 3 years and i learned that you earn your body, just like earning grades etc.
play some sports on the liesure time like soccer or Swimming (anybody want some real abs? haha)
My Name is Caleb and i can get you into shape, i'm not selling anything.
not a personal trainer but my brother is.
my routines over the last couple years have given me phenominal results and i could give you a regimented scedule for your 1st month based on your weight and experience.
trust me and if you actually do the workouts exactly how i put them you will see results in a little over a month i promise i won't do you wrong.
-- Caleb Andrews
for the guy who is 168 you should do roids easest way to gt to 200
-- the shit
What's up fellas,
I am 6'1 and weigh 230 I am trying to get back down to 210. I want to continue to add muscle to my arms to tone them but I can't reach my goal, the weight I am trying to lose is in my butt and my ab area. What exercises or training tips can you give me to lose in those areas without losing any power. I still want to be quick and able to dunk a basketball. THANKS
-- Walter
should you be doing cardio every day in order for your abbs to be exposed an tone up?and if so is 20-30min enough/
-- javier rojas
this is really a cool (or the best) exercise for abs. i would suggest not to put the hands away from the head. always try to stick them beside on head, otherwise it'll hit your lats and bis and won't give the resistance to the abs.
-- Philipp
im 13 years old and i have a 10 pac my brother who is 6 is getting a 8 pac but i need to know what crunches are gd for teenagers lik me
-- Anonymous
I am 8 years old and I have a 10 pack,and I got shot in my stomach and the bullet disinigrated...is that good or bad?
-- Mustafa
I've been workong out for the past 8wks w/weights and doing cardio since april, but I still can not lose my fat belly
-- fat belly 4
I am 27 and I want to have the packs , how ???
-- Nido
Im Evan And When I Look In The Mirror I See A Little Bit Of 6pac Im Lean But Trying To Put On Musle And More Definition In My Abs Without Losing My Ouickness And I Can Eat Anything I Dont Gain Weight
-- evan
Hey Im Kevin I Want To Know Calf Strething Routines So I Could Jump Higher
-- kman
Walter U Should Do Alot Of Running And Running Stairs Will Be More Intense Also Use The Jump Rope And Bike That Should Help U Lose Those 20 Pounds Work Your Abs 5 Time A week With A Varitey Of Ab Workouts
-- doug
i have a flat stomach but no abbs wat do i do 2 get them
-- jack
How many push-ups and sit-ups should i do a day to get fit
-- Blue Lighting
this guy at the gym has the most INCREDIBLE abs I've ever seen!!!..He says he does NOTHING for them!!! I pushed him down the stairs.
-- Mike Z.
Guys, i need a workout with involves as small amount of equipment as possible. I need to bulk up and tone up for rugby and i'd like to increase fitness and general health. Got any ideas?
-- Win
hey jimmi, if you want to trim the excess fat on your waist, along with ab work-outs, do the "russian twist" exercise with a medicine ball or dumbells
-- Joey d
hi guys, i am 28 yrs old, 5'7 and weights 190lbs, i wanna know how can i loose weight and tones down without bulking my body more, i do cardio 5 days a week and i also do free weights,
-- to0z
if you want defined abs, run about 2-3 miles 4-5 times a week. In about 2-3 months, you'll not only see abs, but all parts of ur body are more defined. Its that easy. Then, you can make them bigger by doing these exercises, but pointless doing it before. running solves all.
-- running shoes
Well heres the deal I have flab on my lower abs what can I do to get that away?
-- Buck
im 16 and got to the gym alot and eat very healthy and ive dropped 10kgs in 2 months but i still have a flabby abs and and a it bulges especially below my belly button? im not sure to keep loosing weight to hope it goes but that could jeaprodise the rest of my bodies health. im currently 68 kgs and 5ft 8. please help me!
-- b
This looks like a good ab routine. I want to put this my workout since I want to have ripped abs one day. I'm thinking mixing this up w/ cardio and a good diet, I should be fine. I get most of my cardio from walking to and from my car before and after work 5 days a week (about 100 ft distance round trip daily). I eat healthy when I can. On a cheat day I'll have a double chocolate muffin (my favorite) or two. And I always make sure not to exceed 5 cheat days in a week. I make sure not to forget a multivitamin. It is essential. I also do 10 sit ups before bed twice a week every other month. Try this routine, it can work wonders on your waist size. Any suggestions on how I can speed up some results to getting the ripped core? Thanks Men's Fitness.
-- Chet
I am starting to see a 4 pack at the top but how do I get the fat off the lower abs? should I put weight on my ankles when i do leg lifts?
-- BUCK
i do about 150 trunk twists fifty crunches 100 sit ups almost everyday i take the day off. i do about a 100 pushups everyother day is this a good way to get a six pack?
-- bboyd
football rocks
-- dj
To Long
-- xgfdg
99.9% of all these questions can be answered easily. Get a Personal Trainer. Just a couple workouts with a trainer can save you alot of wasted time in the gym.
-- Bud C.P.T.
Can someone provide bboyd an answer? My workout in the am is the same minus the 150 trunk twists. I do 100 stomach crunches with twists & 100 push ups. I feel as if I am overdoing it.
-- sec
