Kneeling cable crunch


What is it and benefits?

  • The Kneeling Weighted Crunches on a Freemotion or cable machine are a beginner strength exercise for all of the CORE.


Who should perform it?

  • This exercise may be performed by any beginner exerciser who has no physical limitations.


Getting Started:

  1. Kneel down in front of the machine.
  2. Take the hand straps in both hands. Keep the arms close to the body.
  3. Suck in the tummy by drawing the bellybutton in toward the spine.
  4. Squeeze the hips together. Hold this posture throughout the exercise.


How to Do the Exercise:

  1. Slowly curl the spine forward so that the chest draws near the pelvis.
  2. Bend forward as far as possible comfortably.
  3. Bring yourself back to the starting position, rest, and then continue until you’ve completed all repetitions.


Be Safe!

  • Concentrate all movement in the core muscles.
  • Keep the arms, neck, and shoulders stable. Check body alignment in between each repetition.


Challenge Yourself:

  • To increase the intensity of this exercise, try upping the amount of repetitions and/or amount of weight lifted.


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