Adjustable Cable Machine
1. 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. From there, crunch your body, bringing your forearms down to your knees and your head to the floor. Slowly return to the starting position. That's one rep.