Dive into Cable Reverse Crunches for a targeted lower abdominal workout! This exercise emphasizes the lower abs using a low pulley and a handle attachment for your feet. By maintaining tension throughout the movement, you'll effectively strengthen your core and enhance stability, helping to improve overall abdominal definition and strength.
Instructions:
Adjust the cable pulley to a low position. Lie down on a mat facing away from the machine. Attach the handle to your feet securely and grab onto the sides of the mat for stability.
Begin with your legs extended straight up towards the ceiling, perpendicular to the floor. Your arms should be extended by your sides for support.
Exhale as you contract your lower abs, lifting your hips off the mat towards your chest. Focus on keeping your legs straight and lifting with control.
Hold the crunch position briefly at the top, squeezing your lower abs to maximize the contraction.
Inhale as you slowly lower your hips back down to the starting position, maintaining tension in your abs throughout the descent.
Complete the desired number of repetitions with smooth and controlled movements.
Keep your upper body stable throughout the exercise. Avoid swinging your legs or using momentum; instead, focus on using your lower abs to lift your hips. Aim for 3-4 sets of 12-15 repetitions, adjusting the weight to challenge yourself while maintaining proper form.
13 июн 2024
