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Abdominals Pulley Crunches

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This is a very useful variation on the simply floor crunch.
The pulley crunch stresses the entire rectus abdominis muscle. There is also powerful stress placed on the lower lats and the serratus muscles at the side of your ribcage.
How to do:
1. Attached a rope handle to an overhead cable machine.

2. Hold both handles or rope ends and kneel down about 18
inches from the cable machine.

3. Perform the following movement simultaneously:
a. Bend forward at the waist
b. Exhale hard
c. Touch the floor about 4 inches ahead of your forehead
with your hands.

4. Hold this contraction for a slow count of 1-3 seconds and
return to starting position.

5. Repeat for desired number of contractions.

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