![]() ![]() Perform the bending movement slowly and in a controlled manner, using the entire range of motion as much as possible. Common mistakesĪs with other knee raise variations, momentum is your biggest enemy. Hold this position for a brief moment.Įxtend your legs back to the starting position. Your lower abdomen will bend during this movement. You’re now in the starting position.īend your legs and slowly pull your knees towards your torso in a controlled manner until your butt lifts off the floor. The weight shouldn’t touch the rest of the block on the cable tower. Now, slightly extend your legs without fully straightening them. Simultaneously, place both arms on the floor at an angle pointing down (toward the cable pulley) to stabilize your body (see video above). This position tightens the cable and moves the weight halfway. Move back a bit, lie flat on the floor, and raise your legs at 90-degree angles. Sit in front of the cable pulley and secure your feet to the straps. Watch this video on YouTube Step-by-step instructionsĪdjust the weight on the cable tower and attach the strap(s) to the mount. You can use either a single strap or two separate cable pull handles to securely fasten your feet. There are several ways to attach your legs. To see what the second variant looks like, refer to the article’s main image above. We’ll focus on the one-sided fixation of the feet in the following description, as it’s usually more practical and easier to perform. You can perform lying knee tucks on the cable tower in two ways: either by attaching only your feet to the cable pulley and securing your torso to the floor with your arms at your sides, or by attaching both your feet and hands to the cable pulley and making the bending motion in both directions. Reverse crunches are also a useful alternative that doesn’t require additional weight. Alternatively, you can perform regular knee raises or hanging knee raises. This knee raise variation is especially useful if you already have toned abs and need more weight to create a noticeable training stimulus. The movement is basically the same: bend your legs and pull your knees toward your upper body. Instead of using the “Captain’s Chair,” you lie on the floor and engage your legs (and possibly arms) with the cable pulley. Remember to use smooth, slow motions, and don’t yank your head or neck with your hands.Cable lying knee tucks are a unique variation of the standard knee raise.Bicycle crunches target your upper and lower abs as well as your obliques.Mix these in with other exercises, like squats, planks, and push-ups for a balanced routine. Try to do as many as you can in 30 seconds before taking a 10 second rest. For a greater challenge, do interval training with bicycle crunches. Aim to do 10–12 reps for each side of your body.At the same time, rotate your torso to bring your left elbow toward your right knee. Then, straighten your left leg as you drive your right knee toward your chest.Place your fingertips behind your head, lift your upper back off of the mat, and rotate your torso to bring your right elbow toward your left knee. Raise your left leg toward your chest, and extend your right leg straight, as if you were pedaling a bike. Start on your back with your knees bent and feet flat on the floor. Try bicycle crunches for an all-around ab workout. Looking at the ceiling can help keep you from curling your neck too much. Try to keep an apple-sized space between your chin and your chest. Keep your neck relaxed instead of tucking in your chin.If your feet lift off of the ground while you’re performing a rep, have someone hold onto your feet or position them underneath something heavy. Keep your lower back, tailbone, and feet in contact with the mat at all times. ![]()
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