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The
abs are the showpiece area of your body, no question
about it. And this exercise will hit your upper
ab area in a way that is totally unique.
You
will be doing a regular crunch movement, but at
the same time you'll be putting tension on the
abs from the top-down by pulling down on the cable.
It's the combination of the two tensions (pulling
yourself up with the crunch and pulling the cable
down at the same time) that will set your abs
on fire!
How To Do Lying Cacle Curl Crunches:
For
this exercise, you'll need a high pulley set-up
(an adjustable-height pulley is best but a regular
high pulley will work as well). Use a bar attachment
on the high pulley - if you have an adjustable-height
pulley, set it to about 2 or 3 feet off the ground.
Set
the weight stack with a light to moderate weight
the first time you do this. You don't need heavy
weight for this exercise to be effective.
Lie
on your back on the floor with your head directly
under the pulley. If you're using the adjustable-height
pulley, reach up and grasp the bar with a regular
curl grip. If you're using the standard high pulley,
you'll need to first grab the bar then sit down
on the floor then lay down.
Hold
the bar with your arms bent about 90 degrees.
Your legs will be bent 90 degrees and your body
will be in the start of the regular crunch position.
Now
comes the trick:
Begin
the crunch movement - as you do the crunch, pull
the bar down towards your chest, until your elbows
touch the floor. Crunch yourself up as high as
you can and hold it at the top. Squeeze your abs
hard - the upper/middle area will be on fire even
on the first rep.
Lower
your torso slowly to the floor and let the bar
back up. Don't let your arms go fully straight
but keep a 90 degree bend at the top.
Move
your mouse over then off this picture to see the
exercise in action.
By
the time you've done 6 or 8 reps of this exercise,
your abs will be VERY strongly worked.
And
if you really want to burn your abs out, do 2
sets of this exercise then immediately do 2 sets
of Abdominal
Sit-Ups.
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- This
picture shows
the start position
of the exercise.
-
If you're using
an adjustable-height
pulley, set it
a few feet off
the ground to
make it easier
to grab.
- If
you're using a
set-height pulley,
you'll have to
reach up and grab
the pulley first,
then lie down.
- The
start position
is the bottom
position of the
crunch.
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- This
is the top position
of the exercise.
- Note
how you crunch
to the top of
the regular crunch
position, pulling
the bar down at
the same time.
- The
elbows should
hit the ground
at the bottom.
- Squeeze
hard and hold
for 3 count. You'll
feel a strong
burn in the upper
abs with this
one.
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