![]() If you don't feel a strong burn and contraction in your abs by the end of your set, you are simply doing it incorrectly. Small mistakes can make or break the effectiveness. This is a tricky movement to get right because minor differences in form (that you may not notice without a coach) can make major differences in muscle tension levels on the abs. The stability ball crunch is another great ab exercise you can do with added resistance You can do floor crunches with resistance (a weight plate, dumbbell or medicine ball), or you can move to a different type of crunch that uses a weight stack machine, like kneeling cable crunches. To keep the focus on abdominal muscle development (to make your abs "pop out" more), once you're past the beginner stage, you'll benefit by adding resistance. At that point you're working more on endurance than muscle growth. ![]() Floor or bench crunches are great, but as you get stronger, you can easily reach the point where 25, 30, even 50 or more reps in a row are possible without any external resistance. Kneeling cable crunch benefits / advantagesĪ big advantage of kneeling cable crunches is that it's a weighted exercise, not just a body weight exercise. It can be done on any high cable machine, and it is often done on one side of the cable crossover. You need a cable-pulley apparatus and a rope attachment to perform this exercise. Secondary emphasis is placed on the external oblique muscles on the sides of the waist. ![]() Technically, you can't isolate a single muscle, but this exercise does a great job putting nearly all the tension directly on the abs, while keeping the hip flexor muscles out of it. The primary mover in the kneeling cable crunch is the rectus abdominis (the abs). If you searched you tube, easily 80% of the fitness channels (even those produced by professional trainers) demonstrate the cable crunch performed wrong or in a less than optimal manner. Unfortunately, almost everyone does the cable crunch incorrectly. Many bodybuilders and fitness models consider the kneeling cable crunch one of the best exercises for developing the six-pack look and getting your abs to pop out.
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