Bosu Ball Cable Crunch With Side Bends

• Strengthens and tones the abdominals and obliques
• Increases core stability and balance
• Improves posture and flexibility
• Provides a full range of motion for the abdominal muscles
• Gives muscles a fuller appearance
• Improves coordination and muscular control

1. Start by connecting a standard handle to each arm of a cable machine, making sure they are in the most downward position.
2. Place a Bosu Ball in front and center of the cable machine.
3. Lie down on the Bosu Ball, ensuring that the small of your back is arched around the ball. Keep your rear end close to the floor without touching it.
4. Reach back with both hands and grab the handle of each cable.
5. Position your feet in a wide stance and extend your arms straight out in front of you, 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. Crunch your torso upward without dropping or bending your arms.
7. Maintain the rigid position with your arms and slowly lower your torso back to the starting position, with your back arched around the Bosu Ball and your abdominals elongated.
8. Repeat the same series of movements until you reach failure.
9. Once you reach failure, tighten your abs and raise your torso into a plank position, elevating your back off the Bosu Ball.
10. Lower your arms down to your sides, keeping them straight. Begin alternating side bends, reaching for your heels. This movement targets your obliques.

Tip: Before each repetition, make sure to arch your back around the Bosu Ball to fully elongate your abdominals. This will provide a greater range of motion and give your muscles a fuller appearance.

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.

Tip

1. Ensure that the cable machine is securely anchored and stable before starting the exercise.
2. Choose appropriate weight for the cable machine that allows you to maintain proper form throughout the exercise.
3. Position the Bosu Ball in a clear and spacious area to avoid any obstructions or hazards.
4. Before lying down on the Bosu Ball, make sure it is properly inflated and in good condition to provide stability and support.
5. When grabbing the handles of the cable machine, ensure a firm grip to prevent slipping or losing control during the exercise.
6. Maintain proper body alignment by keeping the small of your back arched around the Bosu Ball and your rear end close to the floor without touching it.
7. Engage your core muscles and keep your abdominals tight throughout the exercise to provide stability and protect your lower back.
8. As you extend your arms straight out in front of you, be mindful of the angle of the cable and keep your hands at knee level to target the desired muscles effectively.
9. Avoid dropping or bending your arms during the crunching motion to maintain proper form and prevent strain on your shoulders or wrists.
10. Control the movement and avoid using momentum to lift your torso during the crunch. Focus on using your abdominal muscles to perform the exercise.
11. Ensure a slow and controlled descent back to the starting position to fully engage your abdominals