A Typical Session
14 Min
Warm-up
2m
Main Set
10m
Finisher
2m
6 kcal
/ min (est.)
4 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Adds resistance for stronger, more defined abs.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
15
Rest
60s
How to Perform
- 1.Kneel in front of a cable machine with rope handle.
- 2.Crunch down while pulling the rope toward the floor.
- 3.Return slowly until core is stretched.
Pro Tips
- •Lead with your abs, not arms.
- •Hold the bottom for 1 second.
- •Don't let the weight pull you back too fast.
Equipment
Cable Machine
Safety
Avoid pulling only with arms.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.