Cable Reverse Crunch
Attach an ankle strap to a cable and lower the pulley to the bottom of the machine. Sit in front of the machine with your legs together. Secure the ankle strap around both ankles, then lie back on the floor. Lift your legs over your hips, with knees bent 90 degrees. Extend your arms along your sides.
Lift your hips and bring your knees toward your head as far as you can. Keep your knees bent. Pause a moment at the top, then slowly uncurl to the start, resisting the pull of the machine on the return.
Tip: Use a lighter weight for this move, and focus on control and form.
Cable Rope Crunch
Attach a rope to a cable and raise the pulley. Hold a rope end in each hand. Kneel on the floor in front of the machine and draw the ends of the rope to either side of your head so your hands are by your ears. Lock your arms in place.
Keeping your hips steady, curl down and reach your elbows toward your quads, contracting your abs and exhaling hard. Pause a moment, then slowly return to the start.
Tip: With this move, a little hyperextension at the top is OK in order to eke out a little extra range of motion.
