Bosu Ball Cable Crunch With Side Bends
Differentiation: Mechanics
This variation of a crunch is unique. Here is how: you lay on a bosu ball | and use a Cable Machine. This position requires you to maintain balance | and allows for an extended range of backward motion. Maintaining balance increases the work and development of your core. The crunch is an up and down movement. The side bend is an horizontal movement. These movements combine to work every part of your core. You alternate which side is worked with each rep.
Starting Position
To get into starting position, do this...
1) Obtain a BOSU ball.
2) Locate a cable machine with two pulleys.
3) Center the BOSU ball between the pulleys.
4) Set each pulley to its lowest settings.
5) Obtain two open end crossover handle attachments.
6) Clip an attachment onto the pulley hook on each side.
7) Lie on your back on the BOSU ball between the pulleys.
8) ...with the arch of your back resting on the ball
9) Raise your head so it is facing forward.
10) Reach back and grasp a handle in each hand.
11) Pull the handle attachments forward...
12) ...until the handles are level with your knees.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Then, twist your torso to the right and...
3) ...attempt to touch your right hand to your right ankle.
4) This is the ending position.
5) Return the right hand to knee level.
6) Repeat the motion, using your left hand...
7) ...and attempt to touch your left hand to your left ankle.
8) Continue reps until you have completed a full set, using alternating hands for each rep.
Proper Form
Pay special attention to following proper form by...
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Keep your feet planted on the floor during the movement.
Gear Advice
To perform this exercise, you will need a BOSU ball - we have listed a link below to the BOSU Sport Balance Trainer - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| BOSU Sport Balance Trainer | $99.99 |
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