It’s officially BIKINI SEASON! Are you ready to bare your belly? Whether you’re looking sculpted or just getting started, IFBB Pro Juliana Daniell has some exercises to kick up your training intensity and build beautiful bikini abs!
This week, Juliana demonstrates the CABLE CRUNCH. If you haven’t tried this exercise yourself, you’ve definitely seen it done by someone else. This oldie but goodie is a staple for strengthening the upper and lower abdominals. However, to enjoy the benefits of this exercise, you must master the form. Otherwise, the exercise becomes more of a lower back, leg and arm workout. That said, with our instructions and tips below, you will master this exercise and be on your way to a more defined midsection.
How To Do It
1. Position the cable machine pulley high and attach the rope you use for triceps training. Kneel below the pulley. Place a towel or mat below your knees for comfort.
2. Grasp the rope and lower it down such that your hands should be placed next your head. Position your hips back slightly and allow the resistance from the cable lift your torso upward a bit so that your spine is slightly hyperextended.
3. Keeping the hips stationary, contract the abs and bend the waist. The elbows should move toward the thighs/knees, rather than straight toward the ground. Think of curling your torso toward your knees. Pause at the bottom of the movement and tense the abs hard.
4. Inhale and slowly return to the starting position. Make sure to keep tension in the abs throughout the exercise.
Perform 4 sets of 15 reps.
– Focus On The Abs. Concentrate on working the abdominals throughout the exercise. If you lose focus, it’s easy to allow the back and legs to take over the work.
– Don’t Go Too Heavy. You’ll know you’re using too much weight if you feel the exercise predominantly in your lower back. It’s better to lower the weight and increase the reps.
– Don’t Sit On Your Heels. This takes the work out of your abs.
– Don’t Yank The Weight With Your Arms. Again, this takes the work out of your abs.