Cable Reverse Crunch

AbsCable, Rope Attachment

An abdominal exercise that shifts focus to the lower abs. Curling your pelvis toward your chest under cable tension fires up the rectus abdominis while staying easy on your neck.

How to do it

1Attach the rope to a low cable pulley, lie on your back facing the machine, and hold the rope overhead.

2Bend your knees and hips to 90 degrees, lifting your feet off the floor.

3Brace your abs and curl your pelvis toward your chest, lifting your hips off the mat.

4Pause at the top for a second, feeling a peak contraction in your lower abs.

5Slowly lower your hips back down without letting your feet touch the floor between reps.

Common mistakes

Jerking or swinging your legs, taking work off the abs and stressing the lower back.

Dropping your feet to the floor at the bottom, dumping tension off the core.

Pulling the rope hard with your arms instead of driving the movement with your abs.

Breathing

Inhale at the bottom. Exhale as you curl your pelvis up.

Make it harder or easier

To make it easier, perform the movement with bodyweight while gripping a fixed anchor behind your head.

To make it harder, bump up the weight or hold the peak contraction longer at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.