Description

The crunch is a classic exercise for training the abdominal muscles. It mainly trains the upper part of the straight abdominal muscles. This variation is performed kneeling in front of a cable tower.

Exercise

Crunches

With rope

Type: Bilateral Rest: 120s Equipment: Kabelzug

Tutorial

1

Place the cable tower on the top step and attach a long rope. Grasp the rope with both hands and kneel on the floor in front of the cable tower. Place your hands in front of your forehead.
2

Bend your upper body towards the floor by tensing your abdominal muscles. Exhale as you do this.
3

Slowly move your upper body upwards until you are back in the starting position. Keep your abdominal muscles tensed even in the top position. Breathe in as you do so.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Your abdominal muscles are tensed throughout the exercise. Make sure that your arms and shoulders are not working during the exercise. Your pelvis remains in the same position throughout the exercise. The movement only takes place through your abdominal muscles. Make sure that you round your spine forwards.