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Sometimes when we are advancing with our strength; we may be too strong for a specific movement (say.. a regular crunch) but, simultaneously too weak to perform the next movement up, which would be a cable crunch in this example. Bodies By Byrne is a website aimed at helping people improve their overall body composition with muscle building tips, fat loss strategies and physique development articles. (adsbygoogle = window.adsbygoogle || []).push({}); var container = document.getElementById(slotId); var slotId = 'div-gpt-ad-bodiesbybyrne_com-leader-4-0'; window.ezoSTPixelAdd(slotId, 'adsensetype', 1); container.appendChild(ins); ins.dataset.adClient = pid; Receive fitness advice and body recomposition tips every Monday to help you lose at least 1lb of fat every week and build 1lb of muscle mass every fortnight. You can also perform the movement and twist your legs/hips slightly during the move to target your obliques. This is where the ab crunch machine comes in useful. As much as it can be impressive to own a good set of abs; weve now learned about the importance of these glamor muscles. Youre also reversing the movement as most exercises are directed toward stimulating the abs to start with a top down approach to working the abs; as in, the movement is going to engage the top of your abs before the bottom. ins.dataset.adSlot = asau; The best also being the most physically demanding of the lot. if(typeof window.adsenseNoUnit == 'undefined'){ ins.id = slotId + '-asloaded'; var alS = 1002 % 1000; It targets both your internal and external obliques as this movement is focused primarily on twists. ins.dataset.fullWidthResponsive = 'true'; ins.className = 'adsbygoogle ezasloaded'; 
This machine can help streamline the movement of your crunches to ensure you are targeting the muscle group as intended. var cid = '1715978482'; ins.style.display = 'block'; ins.style.minWidth = container.attributes.ezaw.value + 'px'; If you want to get in touch email simon@bodiesbybyrne.com. window.ezoSTPixelAdd(slotId, 'stat_source_id', 44); ins.style.minWidth = container.attributes.ezaw.value + 'px'; ins.id = slotId + '-asloaded'; Weighted crunches are a great staple to include in your ab routine purely because of their simplicity. } In this article were going to run through 9 cable crunch alternatives you can do should you not have the equipment available or fancy mixing up your routine a little. Theyre designed to improve your core strength as well as benefit your cardiovascular health. window.ezoSTPixelAdd(slotId, 'adsensetype', 1); if(typeof window.adsenseNoUnit == 'undefined'){ A great benefit of this movement is increased grip strength as you are holding your body weight whilst hanging. lo.observe(document.getElementById(slotId + '-asloaded'), { attributes: true }); The muscles that make up your abdominals are used as stabilizer muscles in the majority of big lifts; some of those being the Squat, the Deadlift, and the Overhead Press. var slotId = 'div-gpt-ad-bodiesbybyrne_com-box-3-0'; } Having a strong core will greatly improve your posture and improve your balance and stability; as your weight is distributed more evenly. (adsbygoogle = window.adsbygoogle || []).push({}); Using a stability ball for your abs workouts can help engage smaller core muscles that some of your more standard exercises dont; this is because these additional muscles help keep you balanced on the ball throughout the movement. var ffid = 1; The execution of this exercise is exactly the same. ins.style.display = 'block'; container.style.width = '100%'; A medicine ball is designed not to bounce; so, you really can take out your pent-up frustration with this movement. ins.dataset.adSlot = asau; var cid = '1715978482'; Doing so requires engagement from the lower back and your hip flexors. container.appendChild(ins); This ebook will be sent straight to your inbox and will provide an intense 28 day program aimed at helping you lose up to 8lbs of body fat whilst also building 2lb-4lb of lean muscle mass in just 4 weeks.Dont worry if youre not ready for an intense program just yet, my weekly newsletter will give smaller tips that when implemented daily, will stack up over time and see you transform your body with seemingly minimal effort! If youre wanting to incorporate this exercise into your routine but you lack the core strength needed; a good way to build yourself up to using the Ab Wheel would be to start out with planks. ins.style.width = '100%'; if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'bodiesbybyrne_com-leader-2','ezslot_16',116,'0','0'])};if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-bodiesbybyrne_com-leader-2-0')}; Youll notice from the video that this movement falls in line with the cable crunch. The benefit here is that you have more opportunities to perform this movement without having to wait for a cable machine to be free. Tip If you dont have the room to hang fully, you can also do hanging knee raises which use the same range of motion but are slightly easier to do than having your legs fully extended. 
Youre hitting a lot more of your core stabilizer muscles during this movement too! Correct form is very important when performing this exercise; as youll see in the video below. ins.dataset.adChannel = cid; ins.className = 'adsbygoogle ezasloaded'; var lo = new MutationObserver(window.ezaslEvent); var slotId = 'div-gpt-ad-bodiesbybyrne_com-large-leaderboard-2-0'; ins.style.height = container.attributes.ezah.value + 'px'; When compared with a cable crunch or a regular crunch; decline bench crunches start with the body in a more elongated position, so youll be getting more range of motion and thus, more activation. If you perform this movement incorrectly you can cause significant damage to your lower back. ins.dataset.adClient = pid; With hanging leg raises youre activating the lower abdomen first and then moving to the upper. var ffid = 1; var lo = new MutationObserver(window.ezaslEvent); Hi, Im Simon and this is my website for those that are looking to make improvements to their physique. if(ffid == 2){ window.ezoSTPixelAdd(slotId, 'stat_source_id', 44); ins.dataset.adSlot = asau; if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'bodiesbybyrne_com-leader-1','ezslot_11',113,'0','0'])};if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-bodiesbybyrne_com-leader-1-0')}; Its important not to be raising your torso too much in this movement; as you want to fully engage your abs instead of relying on your hip flexors and lower back. var slotId = 'div-gpt-ad-bodiesbybyrne_com-leader-3-0'; } var cid = '1715978482'; var container = document.getElementById(slotId); You might also like Can you get abs while bulking. if(ffid == 2){ ins.id = slotId + '-asloaded'; This is also an easy exercise to perform at home or at the gym If you cannot get your hands on a medicine ball; any type of weight plate/kettlebell/water jug can easily work as a replacement. ins.style.width = '100%'; var lo = new MutationObserver(window.ezaslEvent); ins.dataset.adSlot = asau; Bodiesbybyrne.com is a participant in the Amazon Services LLC Associates Program. ins.dataset.fullWidthResponsive = 'true'; } ins.style.minWidth = container.attributes.ezaw.value + 'px'; Resistance Bands are great to use as a transition from regular crunches to cable crunches or if you dont actually have access to a cable machine for those training at home. (adsbygoogle = window.adsbygoogle || []).push({}); ins.dataset.adChannel = cid; ins.style.width = '100%'; As much as you will stimulate your abs performing these exercises; its important to add some direct work in there, too. ins.className = 'adsbygoogle ezasloaded'; ins.style.display = 'block'; lo.observe(document.getElementById(slotId + '-asloaded'), { attributes: true }); To achieve this requires a lower body fat % which would involve a period of time eating at a calorie deficit. Medicine ball slams are a very simple exercise yet also very challenging. ins.dataset.adChannel = cid; var alS = 1705 % 1000; 
var ins = document.createElement('ins'); ins.style.minWidth = container.attributes.ezaw.value + 'px'; ins.style.height = container.attributes.ezah.value + 'px'; var asau = '5053276317'; ins.dataset.fullWidthResponsive = 'true'; 
var cid = '1715978482'; Cable crunches involve the same movement as a regular crunch, but with additional resistance added by using the rope attachment on a cable machine.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'bodiesbybyrne_com-medrectangle-4','ezslot_2',109,'0','0'])};if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-bodiesbybyrne_com-medrectangle-4-0')}; The body is in a different starting position to a regular crunch but the movement remains the same. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'bodiesbybyrne_com-medrectangle-3','ezslot_6',108,'0','0'])};if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-bodiesbybyrne_com-medrectangle-3-0')};if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'bodiesbybyrne_com-medrectangle-3','ezslot_7',108,'0','1'])};if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-bodiesbybyrne_com-medrectangle-3-0_1')}; .medrectangle-3-multi-108{border:none !important;display:block !important;float:none;line-height:0px;margin-bottom:15px !important;margin-left:0px !important;margin-right:0px !important;margin-top:15px !important;max-width:100% !important;min-height:250px;min-width:250px;padding:0;text-align:center !important;}. ins.style.display = 'block'; var asau = '5053276317'; var container = document.getElementById(slotId); They actually play a vital role in our everyday lives as well as in the gym. Decline sit-ups involve actually lifting your torso off the bench and sitting up so to speak. var pid = 'ca-pub-3639585102218261'; 
This is a nice step up from regular crunches if youve gotten to the point where they arent stimulating enough tension and need to do endless reps in order to feel muscle fatigue. (adsbygoogle = window.adsbygoogle || []).push({}); Make sure your feet are shoulder-width apart, you are to raise the medicine ball over your head and then throw it to the ground with as much force as physically possible; pick the ball up (making sure not to round your back) and continue to repeat the movement. if(ffid == 2){ A strong core can provide a surprising amount of assistance in your lifts and just like any other muscle group; they require resistance to grow. window.ezoSTPixelAdd(slotId, 'stat_source_id', 44); ins.dataset.adSlot = asau; Cable crunches work both your upper abs and lower abs as well as the deeper core muscles that we cannot see; they specifically target the rectus abdominis or the six pack muscles that we are all so heavily impressed by these days. var alS = 1703 % 1000; When adding resistance to crunch variations we are also adding more strain on our lower back; so, it can be hard to progress with the movement once you get to a certain weight threshold (like we touched on above). So, make sure you know which variation you are intending to do as the gray line between these two movements is pretty thin.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'bodiesbybyrne_com-large-mobile-banner-1','ezslot_12',114,'0','0'])};if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-bodiesbybyrne_com-large-mobile-banner-1-0')}; This movement can be performed on any pull-up bar in a gym as long as you are high enough off the ground that you cannot touch the floor. ins.className = 'adsbygoogle ezasloaded'; (adsbygoogle = window.adsbygoogle || []).push({}); ins.style.minWidth = container.attributes.ezaw.value + 'px'; ins.dataset.adClient = pid; This way you can get used to being in a similar position and learn to focus your attention on your abs rather than your lower back. ins.dataset.adClient = pid; The abdominal muscles are there to help stabilize your core as well as to keep your internal organs in place; so yeah, theyre pretty essential both visually and functionally. container.appendChild(ins); 
container.style.width = '100%'; Weve talked about the importance of these core muscles throughout this article; so, any way to further engage those muscles is a positive! Each week I send out actionable tips to help you lose that extra 1lb of fat or build that extra 0.5lb of muscle mass on a weekly basis. These smaller core muscles are neglected when working with an ab crunch machine, as your body is locked in place. } var cid = '1715978482'; } if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'bodiesbybyrne_com-box-4','ezslot_4',110,'0','0'])};if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-bodiesbybyrne_com-box-4-0')}; All you need is yourself and some form of resistance; whether thats a weight plate, kettlebell, medicine ball, etc. ins.style.width = '100%'; var ins = document.createElement('ins'); if(typeof window.adsenseNoUnit == 'undefined'){ Im a certified Nutritionist & Fitness Instructor, a Health and Fitness writer for the supplement industry and owner of Bodies By Byrne. lo.observe(document.getElementById(slotId + '-asloaded'), { attributes: true }); Ab wheel rollouts are a very effective way of targeting all areas of your core, but theyre also one of the most difficult exercises to perform correctly. 
In this movement, you are raising your legs to around a 90-degree angle; making sure that your legs and hips are in line, then lowering your legs back down to the starting position in a controlled manner.
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