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.
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
How To Do Lying Cacle Curl Crunches:
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.
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.
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.
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.
comes the trick:
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.
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.
your mouse over then off this picture to see the
exercise in action.
the time you've done 6 or 8 reps of this exercise,
your abs will be VERY strongly worked.
if you really want to burn your abs out, do 2
sets of this exercise then immediately do 2 sets
the start position
of the exercise.
If you're using
pulley, set it
a few feet off
the ground to
make it easier
you're using a
you'll have to
reach up and grab
the pulley first,
then lie down.
is the bottom
position of the
is the top position
of the exercise.
how you crunch
to the top of
the regular crunch
the bar down at
the same time.
hit the ground
at the bottom.
hard and hold
for 3 count. You'll
feel a strong
burn in the upper
abs with this
more innovative exercise
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