Ab Crunch Machine vs Kneeling Cable Crunch With Alternating Oblique Twists

Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.

At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.

After a second pause, slowly return to the starting position as you breathe in.

Repeat the movement for the prescribed amount of repetitions.

Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.

Grab the rope with both hands and kneel approximately two feet back from the tower.

Position the rope behind your head with your hands by your ears.

Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.

Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.

Repeat the same downward movement until you're halfway down, at which time you'll begin rotating one of your elbows to the opposite knee.

Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.

Repeat the same movement as before, but alternate the other elbow to the opposite knee.

Continue this series of movements to failure.