This is a workout that you will probably have to do at the gym, unless you have a universal gym machine at home. The Kneeling Cable Crunch looks simple to perform, but there are some bad habits people that people pick up while doing this workout. It is important to keep correct form while performing the Kneeling Cable Crunch in order to get the benefits of the workout. But this is a great abs exercise to add to your workout routine if you want to strengthen your abs.
First: You are going to want to slide the handle to the top of the pulley system. This exercise is easiest when the rope is attached, but you also can you the v-bar if the rope is not available. Beginners will want to start with a lighter weight, until you get the hang of it.
Second: When you hold the rope, you want to hold it at the top of your head; your wrists should be near your ears. When you kneel down, you want to be facing toward the weight column.
Third: Pull down using your abs, your waist area can move, but your hips should not be moving. You also do not want to use your arms to pull down. Focus on your core and let your core do all the work. Flexing your core will help you perform this workout correctly.
Fourth: After you contract downward, you let the resistance of the cable pull you back up. A keynote here, you do not have to straighten your back all the way, but you will want to stay in a crunch type position. Make sure your abs stay contracted through the pull down and the pull up.
Fifth: Continue to pull down and repeat the workout. You can do 3 reps of 10, or try doing as many as possible. Just make sure you are using correct form and moving slowly through the exercise.
Make sure you have some space, and that everything is clear around you. How to perform a burpee: With your feet together squat down into a crouch position so you are balancing on the balls of your feet. Put your hands on the floor shoulder width apart and in front of your feet. Move your weight to your hands and jump back to a push-up position. Then pop your feet back into the crouching position, stand up and repeat. If you want, you can add a jump with you arms straight up in the air instead of just standing up.
