| Purpose: Develop the entire front abdominal wall. Most of the stress is focused on the upper section of the rectus abdominus (upper abs).
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| Equipment variations: Flat bench or cable pulley machine.
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| Starting position: Kneel down in front of the cable pulley machine. Your body should be about a foot back from the machine. Attach the rope handle to the overhead pulley of the machine. Grasp one end of the rope with each hand. Your upper body should be slightly above parallel to the floor.
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| Performance: Using a slow and controlled movement, bend at your waist in a semicircular arc, bringing your hands and head toward the floor. Exhale as you bring your body down toward the floor. This will allow your abs to fully contract during the movement. Squeeze your abs hard at the bottom of the movement. Slowly return to the starting position. Repeat for the desired number of repetitions. |
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