Bosu Ball Cable Crunch With Side Bends

How to do the Bosu Ball Cable Crunch With Side Bends

1. Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
2. Grab a Bosu Ball and position it in front and center of the cable machine.
3. Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
4. With both hands, reach back and grab the handle of each cable.
5. With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
6. Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.
7. Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.
8. Repeat the same series of movements to failure.
9. Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
10. Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques.

Muscles worked

Role	Muscles
Primary	abs
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Heel Touchers Bodyweight Crunch - Hands Overhead Bodyweight Crunch - Legs On Exercise Ball Bodyweight Crunches Bodyweight Decline Crunch Bodyweight Flat Bench Lying Leg Raise Bodyweight

Harder than the Bosu Ball Cable Crunch With Side Bends

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the Bosu Ball Cable Crunch With Side Bends with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the Bosu Ball Cable Crunch With Side Bends work?

The Bosu Ball Cable Crunch With Side Bends primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the Bosu Ball Cable Crunch With Side Bends?

A Cable Machine. Without a cable machine, Alternate Heel Touchers, Crunch - Hands Overhead, and Crunch - Legs On Exercise Ball train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Bosu Ball Cable Crunch With Side Bends suitable for beginners?

Yes, the Bosu Ball Cable Crunch With Side Bends is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Bosu Ball Cable Crunch With Side Bends go in a workout?

Late — the Bosu Ball Cable Crunch With Side Bends is isolation work, so it follows your compounds. Supersetting it with Hyperextensions (Back Extensions) and Stiff Leg Barbell Good Morning cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine Cable Seated Crunch Cable Machine