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Cable Reverse Crunch On Ball 101 Video Tutorial

Gym Modified Variation Core Exercise

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Cable Reverse Crunch On Ball
Cable Reverse Crunch On Ball

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Isolation

Force Type

Core

Required Equipment

Cable Machine

Fitness Level

Intermediate

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Cable Reverse Crunch on Ball is a highly effective exercise targeting the abdominal muscles, particularly the rectus abdominis. Utilizing a stability ball and a cable machine, this exercise involves lying on your back with your legs positioned on top of the stability ball and holding onto the cable attachment above your head. The movement consists of flexing the hips and knees, drawing the knees towards the chest while keeping the stability ball stable. This action primarily engages the abs, specifically the lower portion of the rectus abdominis, while also involving the hip flexors to stabilize the pelvis and assist in the lifting motion. The use of the cable machine provides resistance throughout the movement, making it a challenging yet beneficial exercise for strengthening and toning the core muscles.

How to Perform

  1. Adjust the cable pulley to the lowest notch on the railing and attach an ankle strap securely. Prioritize testing the strap's stability with a light weight and a few reps to ensure it remains secure throughout the exercise.

  2. Sit facing the cable machine, positioning yourself on the floor and wrapping the ankle strap around your ankles snugly. Confirm that the strap is firmly in place and will not come loose during the movement.

  3. Lie back on the floor with your knees bent at a 90-degree angle, ensuring your upper legs are vertical. Extend your arms forward beside your hips and press your palms flat against the floor to stabilize your upper body.

  4. Engage your core muscles and lift your shoulders and head off the floor, mimicking an upper ab crunch motion to activate the abdominal muscles effectively.

  5. With your core engaged, pull your knees towards your chest while simultaneously lifting your buttocks off the floor. Focus on curling your pelvis towards the ceiling, emphasizing contraction in both the lower and upper abdominal muscles.

  6. Slowly lower your hips back down to the starting position while simultaneously extending your legs forward to return to the initial 90-degree bent position. Maintain control throughout the movement to maximize muscle engagement.

  7. Repeat the exercise for the desired number of repetitions to complete one set, ensuring a smooth and controlled motion with each repetition. Adjust the weight on the cable machine as needed to provide adequate resistance while maintaining proper form and technique.

Tips

  1. For beginners or those new to direct abdominal training, begin with the bodyweight variation of the exercise. This version provides ample challenge without additional resistance and allows for mastery of proper form and technique.

  2. In the absence of a cable machine, alternative exercises such as hanging leg raises, using ankle weights, holding a dumbbell, or gripping an exercise ball between the feet can provide similar benefits of weighted leg crunches.

  3. Emphasize the curling motion of the pelvis and focus on lifting the buttocks off the floor to effectively engage the lower abdominal muscles. Avoid solely focusing on pulling the knees back, as proper engagement of the buttocks is key to maximizing the effectiveness of the exercise.

How Not to Perform