Ab Crunch Machine vs Rope Crunch

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.

Kneel 1-2 feet in front of a cable system with a rope attached.

After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.

To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.

Pause at the bottom of the motion, and then slowly return to the starting position.

These can be done with twists or to the side to hit the obliques.