If you want to try something new and efficient to train your midsection, cable abdominal exercises can be an excellent option for you. The cable crossover machine provides endless possibilities to strengthen and tone your core muscles, and even to burn that stubborn belly fat.
The advantage of using the cable machine is that you can quickly switch the from one exercise to another and change the amount of weight you use for resistance. Also, thanks to cables you can focus on one particular muscle group better. Hence, with a cable abs workout, you can shape your core from every angle.
Here, I put together a list of the best standing, twisting, and kneeling exercises that you can add to your core workouts. Maybe this collection is more useful for beginners, but I’m sure gym goers also find something new.
Keep in mind that to get the optimal results always perform the moves correctly, so follow instructions carefully. There is no need to use heavy weights while you learn since it may go at the expense of the form.
1. Kneeling Cable Ab Crunch
It is the most well-known exercise that targets your upper and lower abdominal efficiently. I think, the best if you use the rope, but if it is not available, the bar will do as well. Arch your back, keep your hip stationary and pull the weight until your elbows touch your knees. You can do it by facing towards the machine or the other side. Try which is more comfortable for you.
2. Standing Rope Cable Crunch
This is the standing version of the previous one. Keep your hips stationary and pull the weight down until the bar or rope reaches the middle of your thighs. It is maybe harder than the previous one since you are in a standing position, so it is more difficult keep the form and your balance.
3. Standing Cable Wood Chop (Oblique Twist)
It is an efficient cable exercise for your oblique, but making the movement correctly requires practice. The pulley handles should be at about your hip level. While you do the move, you should keep your back and arm straight, and when let the weight going back slowly. If you do it well, you will feel the engagement in your oblique. If you use heavy weights, you can pivot.
4. Bosu Ball Cable Crunch With Side Bends
It is a nice compound core exercise that trains both you abdominal and oblique muscles thanks to the side bends. Thanks to the Bosu ball the core muscles will be more engaged. Do not rush. Make the motion slowly by focusing on your midsection.
5. Kneeling Pallof Press
It seems to be an easy exercise, but it works your core since it should not allow the rotation of your body. It is especially useful for those who have lower back problems.
Grab the cable handle with your both hands at the level of your chest and push it in front of you with straight arms. Keep that position for 3-5 seconds, and slowly let the handle back to the starting position.
6. Plank Cable Row
The plank itself is an excellent abs exercise, but by using cable crossover machine, you can add an extra boost to it. It also trains your back and shoulder muscles.
Because you should keep your balance with only one arm, plus you pull the weight, it works your entire midsection well. However, always keep the proper plank position, so do not let your hips down or raise them up, keep you back straight.
7. Cable Reverse Crunch
This is particularly effective cable exercise for the lower abs. It is an enhanced version of the knee raise on the floor, but because of the extra resistance, it works the abs better. When you pull your legs in, keep that position for a few seconds for maximum muscle contraction.
8. Standing Cable Lift
This dynamic compound exercise is similar to the oblique twist, but instead of rotating your body to the side, you pull the handle above your head. The move itself requires many muscles to be done, but it is especially beneficial for the core.
9. Cable Russian Twists
The Russian twist itself is a great exercise to strengthen your oblique, lower abs and back, but by using the cable machine, you can maximize its benefits. Also, since you have to sit on a fitness ball, keeping the stability of the body will be harder, and as a result, those core muscles should work hard. If you find it troublesome to do, do wood choppers first.
10. Cable Push-Pull
To tell the truth, it is one of my favorite cable abs exercises. For this, you will need to use two handles, one is required for pulling the other is for pushing. The standing position is similar to when you have punching workout. Twist your hips to feel the resistance in your obliques. I usually do 15-20 reps per side, since I want to burn more belly fat.
11. One-Arm High-Pulley Cable Side Bends
This is a good alternative to dumbbell side bends and works your obliques.
Creating Your Cable Machine Workout
Now you know the most beneficial cable exercises for abs, so you can create your workout program. A good plan contains activities that strengthen all parts of you core (you lower and upper abs, oblique, and lower back). Also, if you want to focus on burning belly fat do more reps, about 15-25 with lighter weights, but you should pay attention to your diet as well. If your aim is to make your core muscles stronger, make fewer reps and use heavier weights.