The cable reverse crunch is a beginner-level exercise that works on your abdominal muscles. This is a good exercise if you want to gain strength and helps to stabilize your hip muscles and lower back. The lower abdominals are worked explicitly as it is done on the ground where you are facing away from the high pulley.
If you think this workout is for you, read ahead to learn how to perform this exercise. Make sure to follow the steps properly if you want to avoid any sort of unwanted injuries.
How To Do Cable Reverse Crunch: Step By Step Guide
To perform this exercise, you will need a cable machine and bench. The cable machine allows weight to be added while working out, so there is a constant tension from the cable working on your abdominal muscles.
- Connect a pulley cable to your ankle strap. Make sure to bring a mat and put it in front of the pulley machine.
- Sit down and place your feet towards the pulley. Attach the cable to your ankles.
- While lying down on the floor, raise your legs and bend your knees at a 90 degrees angle. Make sure that your legs and the cable are aligned. If you can’t align your leg and the cable, adjust the pulley either way until you can.
- Next, position your hands behind your head and bring your knees towards your torso. Lift your hips off of the floor.
- Hold this position for a moment and slowly drop your hips. Again bring your legs like it was at the starting 90 degrees angle. There should still be tension in your abs while you are in the resting position.
- Repeat the process for your desired amount of reps and sets.
Caution: Make sure not to put too much pressure on your neck when your hands are behind your head while performing the cable reverse crunch. This position is only assumed to elevate your upper back, and your upper abs are more engaged. If you strained your neck, you could place your arms at your side.
Benefits Of Cable Reverse Crunch With Rotation
- Suitable for beginners
- Helps to build core strength and stability
- Allows you to maintain spinal stability while engaging the lower and upper back
- There is constant tension of the muscles due to cables being used
Muscles Worked
The cable reverse crunch is a strength gaining exercise that mainly focuses on your abdominal muscles, specifically the upper abs.
Conclusion
If you do not want to cable reverse crunch on the floor or do not have the right equipment, several variations are available. There are the seated, standing, lying crossover, and resistance band versions. You can also use other equipment like rope attachments.