So, while it’s still important to have a well-rounded core routine (more on that below), the TikTok-ers are onto something: ‘If you want added definition on your abdominals, [cable] crunches are good,’ especially if you\u2019re loading them with weight, she adds.<\/p>\n
Ahead, Greaves explains exactly how to do cable crunches properly, common mistakes to avoid when learning the exercise, and how to build 360-degree core strength.<\/p>\n
How to do cable crunches<\/p>\n
Instructions: Start by adding 5 to 10 lbs of weight as the resistance, and test it out. It should feel challenging to do 10 to 15 reps, and you should really be exerting effort to finish three sets.<\/p>\n
How to:<\/p>\n
Attach the rope to the high pulley on the cable machine.Pull the rope down as you kneel facing away from the machine. Make sure you\u2019re far enough away so you have room to crunch.With your chest lifted and holding the rope at the sides of your head near your temples, engage your core to crunch and pull down towards your hips and pelvis, rounding your upper body, almost like a C-curve.Pause for a second or two at the bottom, then release to come back up with control. That\u2019s 1 rep.Complete 10 to 15 reps.Common cable crunch mistakes \u2013 and how to fix themGoing too fast. ‘Tempo is everything. I’ve seen some people just rush through these and you’re not really doing anything because it’s all momentum,’ says Greaves. Move slowly, pause at the bottom, and ‘don’t let the weight pull you.’ That\u2019s how you\u2019ll actually work the abs.Not engaging the core. ‘Brace the core, focus on the abs muscles actually bending or crunching in and flexing to cause the movement, not bending from the neck’ or arms, Greaves says.Moving the hips. ‘If your hips are moving all around, the weight’s probably too heavy,’ Greaves says. Make sure to choose a weight that allows you to keep your hips still throughout the movement. Tips for core strength<\/p>\n
Cable crunches are great for hypertrophy<\/a>, but they don\u2019t have many benefits beyond aesthetics because they really only work the localised abs, not the total core (which also involves the lower back, obliques, and pelvis). ‘You can have strong abs, but a weak lower back, and that’s going to throw off your posture,’ she says. ‘That’s also going to possibly cause you to get injured when you do a heavy squat<\/a> because you’re not strengthening your back.’<\/p>\n
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