A Typical Session
17 Min
Warm-up
4m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
4 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Adds resistance to ab training for stronger core definition.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
15
Rest
45s
How to Perform
- 1.Attach rope handle to high pulley, kneel below it.
- 2.Crunch forward by flexing abs, pulling rope downward.
- 3.Return to starting position under control.
Pro Tips
- •Avoid pulling with arms.
- •Focus on contracting abs.
Equipment
Cable Machine, Rope Attachment
Safety
Keep lower back stable during movement.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.