Cable Side Crunches, performed with a pulley set at the bottom, two handle attachments, and sitting on a medicine ball, provide a unique and effective way to target those hard-to-reach muscles while improving balance and stability.
Instructions:
Attach two handles to the low pulleys on either side of a cable machine. Sit on a medicine ball positioned between the pulleys, with your feet flat on the floor and knees bent.
Grasp a handle in each hand, holding them at shoulder height with your elbows slightly bent. Engage your core and sit up tall on the medicine ball, maintaining a neutral spine.
Exhale and crunch to one side, bringing the handle on that side down towards your hip. Focus on contracting your obliques as you perform the side crunch.
Pause briefly at the bottom of the movement, feeling the squeeze in your obliques.
Inhale and slowly return to the starting position with control.
Perform 3 sets of 12-15 reps on each side.
Keep the movement slow and controlled, avoiding any jerking motions. Maintain good posture on the medicine ball, using your core to stabilize. Breathe steadily, exhaling on the crunch and inhaling as you return to the start.
22 авг 2024
