If you want to pull heavy deadlifts or squat the plates, you’ll require a stronger core that can support all stress on the torso. In addition to developing the midsection, a point of concern is focusing on integrating core-specific training into your regimen. As you keep on training through heavy barbell lifting, your core gets a greater workout. However, to get visible and strong abs, you also need to train very hard.
Abs are literally muscles, and just like any other muscle, you may easily enhance their size and shape by undertaking hypertrophy-based training. Cable crunch can be one better tool for the task. It is not only weighted but also well-suited and controlled to help individuals get six-pack muscles that are bigger and stronger.
Keep reading this guide to know everything about cable ab crunch; how to do it properly, the mistakes to avoid, and benefits. Read along to learn how this type of exercise can help build abs.
What is Cable Crunch?
A cable crunch is basically a type of exercise that’s performed with a cable machine. To do this exercise, you have to kneel in front of a cable machine that has the rope handle attached and the pulley set high. You then hold on to the ends of the rope in your hands in front of the head and bring the elbows to your thighs as you curl the belly and crunch the abdominal muscles.
Unlike other ab exercises like sit-ups, ab wheel rollout, and hanging leg raises, kneeling cable crunch lets you add resistance to your exercise in a gradual process. This is important in gaining strength and muscle. Since standing cable crunch works so well to strengthen your core and build muscle, it’s very useful for enhancing core stability, which can reduce the risk of getting injured and improve your performance in sports.
How You Can Do Cable Ab Crunch?
You don’t need to be an expert before you try out the kneeling cable crunch. Any person can easily do this exercise without any trouble. Below are steps to do the cable crunch exercise:
Step 1. Set Up the Machine
First, you need to adjust the pulley on the cable machine so that it is higher, then fasten the rope attachment. While facing the machine, hold the end of the rope on each hand, move back one step to ensure your weight is supported, and then kneel on a yoga mat you’re comfortable using.
Now pull down the ropes and ensure they’re in front of your forehead. Adjust your body properly such that the thighs are in a perpendicular position to the floor. The shoulders should also be ahead of the hips.
Step 2. Crunch
Pull the elbows down to your thighs by rounding the spine. Make sure the hips or arms don’t move to make the exercise effective.
Step 3. Extend
You need to reverse this movement and then return to the starting point. While extending, make sure the spine is arched slightly till you feel your abs stretching.
How to Master Cable Crunches?
To undertake the cable crunch exercise the right way, remember to follow these guidelines:
1. Maintain a Proper Spinal Curvature: Throughout the workout, try not to maintain a flat back so as to allow your abs to contract as you crunch down. If you find it challenging to maintain the right posture, consider performing a bodyweight version of a cable ab crunch.
2. Use the Abdominal Muscles: Rather than relying on your triceps or the hip flexors to move the pulley cable through its whole range of motion, use your abdominal muscles instead when doing the cable side crunch. Make sure you keep the hips and your arms still during the process of cable oblique crunch.
3. Keep the Lower Body Active: Make sure to engage the hamstrings and glutes during the standing cable crunch exercise to prevent yourself from sitting on your heels or relaxing the lower body.
Benefits of Doing Cable Ab Crunch
Cable crunch is a highly effective form of workout that targets your core muscles. It is an excellent exercise for those who want to tone their abs muscles. The following are major benefits of cable crunch:
Helps Train Your Core
Cable oblique crunch helps in training your entire core. This is because the cable crunch exercises train the muscles in the abdominal areas, which include the obliques.
Brings Abs Overload
The cable crunch exercise is one of a kind. Unlike other ab exercises, the cable crunch exercise lets you lift the weights as you get stronger. This is important in maximising the growth of muscles as well as strength development.
Increase Core Stability
The capability to control the torso during the exercising is what is called core stability. With a stable core, it’s easier to prevent any back pains and also improve performance in intense exercises like athletics.
A greater way to increase your core stability is by strengthening muscles in the midsection that stabilise your spine. The cable side crunch does this effectively. Regularly undertaking cable crunches makes your daily tasks easier, decreases the risks of injury, and even boosts your overall strength.
Conclusion
Most fitness models and bodybuilders consider the cable crunch as the best exercise to develop the six-pack look and make them pop out. It is definitely one exercise you should be doing if you are looking for fully packed abs. Cable crunch helps train your core and also increases core stability.
