Summer may be coming to an end, but that doesn’t mean you should stop training abs like a champ! This fall, stay motivated by picturing yourself with gorgeous, toned abs, lying on the beach next summer, filled with confidence.
Now that you’ve visualized your end result, it’s time to put in the work to get there! To help you with this process, Prague Bikini Champion Vladka Krasova has some great exercises for achieving flat, sexy abs! (These exercises are a great supplement to Vladka’s FLAT ABS AND SHAPELY, SEXY LEGS workout you’ll find in your new October issue, on sale now!)
This week, Vladka demonstrates the Kneeling Cable Crunch using a bar with a reverse, shoulder-width grip. This exercise is great for strengthening the upper and lower abdominals— it’s very similar to a Cable Crunch, but some find that the bar used in this particular exercise is easier to grip and control, and is more comfortable. However, it’s essential that your form is correct on this exercise so that you can realize the ab-toning benefits.
How To Do It
1. Position the cable machine pulley high and attach the grip bar. Kneel below the pulley. Place a towel or mat below your knees for comfort.
2. Grasp the bar and lower it down such that the bar should be placed behind your head. Position your hips back slightly and allow the resistance from the cable to 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