A b d o m i n a l s
- Allow the cable to pull you back to
where your rectus abdominis is
stretched, then, without pausing,
initiate the movement. - Slowly pull forward into the
contracted position and pause
for a count.
Ab Bench Crunch Pulls,
Stretch and Contracted: Rectus AbdominisNote:If you don’t have an Ab Bench,
you can simulate this movement using a
high cable and a preacher bench for lower-
back support. Or you can do crunches on a
bench press bench with your upper back
hanging off one end to provide ab stretch.
See page 72.Kneeups, Midrange: Rectus Abdominis- Pull your knees into your
chest as you roll your hips
up off the bench. - Hold for a count at the top.
- Lower your hips slowly,
then extend your legs. - Maintain a slow cadence;
no jerking, no momentum. - Incline the bench to
increase the difficulty of this
exercise as you get stronger. - For maximum difficulty do
the exercise hanging from a
chinning bar.