Crunches
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Sit on a flat bench with your back to the cable. Grasp the rope with both hands so that the palms are facing each other and are above your shoulders as shown in the figure. Tip: Let the weight stretch your lower back a little. This will be your starting position. As you exhale, without moving your hips, begin to twist, bringing your elbows closer to your hips. On an inhale, slowly return to the starting position. Complete the required number of repetitions. Variations: You can use an expander to perform this exercise.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Sit on a flat bench with your back to the cable machine.
02
Grip
Grab the rope with both hands, palms facing each other over your shoulders; let the weight slightly stretch your lower back.
03
Crunch
Exhale and, without moving the hips, crunch by bringing the elbows toward the thighs.
04
Peak
Tense the abs at the end position.
05
Return
Inhale and slowly return to the start position.
Variants
Beginner
Use light weight and a small range.
Middle
Work with a moderate weight and a bottom pause.
Professional
Increase the weight or use a band.
Which muscles are working
Abs and core
Benefits of the exercise
Strength
Develops the abs.
Balance
Constant cable tension boosts effectiveness.
Simply
Easy to dose the load.
Contraindications
Acute lower-back pain.
Recent abdominal injuries.
Medical prohibition of abdominal training.
Recommendations
Hips
Do not move them.
Elbows
Bring them toward the thighs.
Tempo
Move slowly.
