Core sculpting is all the rage these days, but with many gadgets and supplements promising results, it’s easy to get lost in the hype of the trends. As for me, getting a resilient and toned core requires a consistent shredding diet and, most importantly, the right ab exercises. I’ve found one to be effective for most people — cable crunches.
Cable crunches are excellent for engaging the core muscles and getting them to show. They’re easy to learn and accessible to new gym members and seasoned trainees. The best part is that they’re safe, but only if you do them correctly.
Here, I’ll be showing you the proper way to do cable crunches. Follow these steps and some important tips to get the most out of this exercise and avoid injuries.
Keep reading to learn more about cable crunching your core!
What Do We Mean by the Core?
Let’s start by clarifying what I’m referring to when discussing the core.
The “core” isn’t just the “rectus abdominis” or the region of the six-pack. Contrary to popular belief, the core is a collection of muscles around and behind the rectus abdominis. Among them are the obliques and abdominal muscles surrounding your rectus abdominis.
You’ll also find your transversus abdominis just above your waist. These abdominal muscles are the hardest to develop and reveal since they lie in an area with the most body fat.
Other core muscles include the erector spinae, which you can think of as the muscles of your lower back. Even your pelvic floor counts as a core muscle. Believe it or not, the diaphragm is also a core muscle.
In short, the core muscles are the muscles that form the center of your body.
How To Perform Cable Crunches
Abdominal flexion is a crucial component in developing visible abs. No so-called ab exercise can work without flexion.
Cable crunches work the core by causing the abdominal muscles to flex. Of course, flexion can only happen if you perform cable crunches correctly. Otherwise, you can get injured if you follow the exercise steps incorrectly.
Follow these steps to maximize the effects of the cable crunch:
1. Choose a Straight Bar or Lat Bar
Every cable machine will come with various attachments or handle options. For cable crunches, choose either a straight bar or a lat bar.
These bars will give you something to grip as you perform your crunches. More importantly, they will prevent you from relying on your arms to pull the cable down. After all, cable crunches are supposed to work the abs and not the arms.
2. Place the Handle at a Suitable Height
You must put the handle at a suitable height to have an excellent grip on the handle while kneeling. The starting position for ab crunches is a kneeling position.
In the kneeling position, you should be able to grip the bar or handle behind your head with ease. For this reason, you need to adjust the handle to a height that allows you to remain upright with the bar behind your head.
3. Bend Forward While Gripping the Handles
Grip the handle with your palms facing you. Place the bar behind your neck and kneel on the floor. You’ll be in the starting position of the cable crunch.
Bend forward while keeping the handle behind your neck or head. Continue to do this until you can no longer do so. If possible, work towards touching your quads or thighs with your elbows.
4. Pause at the Bottom
You can return to the starting position immediately if you want to, but if you’re looking to increase the ab burn on the exercise, pause when you reach the bottom of the cable crunch.
The pause doesn’t need to be too long. Pausing for one to three seconds is more than enough, especially if you’re doing eight to ten repetitions.
Tips To Maximize the Effect of Cable Crunches
Beyond the steps mentioned, there are reliable and effective ways to get the most out of your cable crunches. Following are some tips to make cable crunches more effective and safer for you:
Tip 1: Start With a Light Weight
The cable crunch is a machine-based exercise, but this isn’t a reason for you to pile on the weight. Stay safe and use a weight that you can cable crunch safely for ten repetitions. When you can do more than 12 with proper form, add weight. Don’t get carried away while exercising with cable crunches because too much weight can result in injuries.
Tip 2: Three to Five Sets of Eight to 12 Repetitions
You can do cable crunches for up to 12 repetitions and up to five sets. It’s OK to perform high-volume cable crunches because the abs can handle a lot of training volume.
Due to the volume your core can handle, you can perform cable crunches daily if you want. Just stay safe and modify the weight by feel.
Tip 3 (Optional): Superset With a Hip Hinge Exercise
Cable crunches are great at training the abs to flex, but you risk muscle imbalance or injury without training your core to extend. To balance out the effects of cable crunches, you can move in the opposite direction with a hip hinge.
A hip hinge is any movement where you thrust your hips forward. Some of my favorite hip hinges are barbell thrusts, kettlebell swings, and glute bridges. You can perform hip hinges with the same number of reps and sets you follow for cable crunches.
“Crunched” for time? I’ve found that doing hip hinge exercises between cable crunches is a fun and efficient way to get more work done in less time. Because you’re barely resting, you get a noticeable cardio spike too!
What Not To Do When Doing Cable Crunches
Cable crunches are effective and safe — as long as you don’t make these common mistakes:
1. The Infamous Arm Pull
Whenever I see people doing cable crunches, I notice many pulling with their arms. Doing this might make you feel like you’re working harder, but tugging the cable using your arms will eliminate the benefit of the exercise.
You know you’re pulling with your arms if your elbows drop before you bend. Choose a lat bar or straight bar to prevent this from happening, as I’ve recommended earlier.
2. Using Too Much Weight
Keep this in mind. You’re toning your abs with cable crunches. You’re not trying to win a powerlifting meet. With cable crunches, the load isn’t as big a deal as your range of motion as you perform the exercise.
An easy way to determine that you’ve got too much weight on the machine is to perform ten cable crunches. If you can’t get past seven, the weight is too much. Lower the weight until you find a load that allows you to perform ten solid reps.
3. Performing Cable Crunches Standing
Doing cable crunches standing can put you in a position where your hips shoot backward. The hip bend will get you two results. Not only will you fail to recruit your rectus abdominis and obliques, but you’ll also risk your lower back if you shoot your hips too far.
There’s a time and place for the standing cable crunch. For most people, the kneeling variation is safer for the lower back. The kneeling cable crunch is also superior for lighting up the rectus abdominis, transversus abdominis, obliques, and pelvic floor.
Get Your Abs To Pop With Cable Crunches!
Cable crunches are one of the most effective ab exercises out there. If you do them safely, properly, and consistently, your core will pop and develop into a strong pillar for your main lifts.
Of course, abs are made in the kitchen, as they say. Get quicker and more lasting results by pairing cable crunches with a shredding diet!
Are Cable Crunches Effective?
Cable crunches are one of the most effective abdominal exercises that can help you build and shred abs. The exact effectiveness of cable crunches is highly dependent on the accuracy of your exercise.
Why are Cable Crunches Not Allowed?
Some gyms have banned cable crunches because of a significant risk of injury in this exercise. Many people make the mistake of doing cable crunches without following guidelines or consulting experts.
Therefore, cable crunches are not allowed in some gyms and fitness centers.
What Exercise Can Replace Cable Crunch?
Many different exercises can serve as a reliable alternative to cable crunches. Simple situps are similar to crunches but have a longer range of motion. You can also try dumbbell crunches to replace cable crunches in your exercise regimen. Moreover, dumbbell crunches are significantly safer than cable crunches.
How many cable crunches should I do?
The number of cable crunches you should do directly depends on your fitness level and goals. Generally, you should start by using a weight you can manage for 2 to 3 sets with 10 to 20 repetitions. Make sure you use a suitable weight to manage throughout all sets and repetitions.
Sources:
http://myfitstation.com/ten-quick-tips-regarding-shredding-diet-for-females/
https://www.healthline.com/health/fitness/all-about-your-core-what-it-is-what-it-does-and-how-to-use-it#what-it-is
