Abs Workout : Cable Kneeling Crunch

Steps:

1. Locate the high cable pulley.  The pulley should be at a high position.  Attach a rope handle or pulley handles or a small V bar.  I prefer the rope as it gives  more natural grip.
2. If you are a beginner, start with light weight.
3. Kneel down on the floor.  Your upper legs should be perpendicular to the floor.  Your torso is almost parallel to the floor.  Your back is slightly arched.
4. Hold the ends of the rope in each hand.  Your hands should be above your head, close to your face.  Forearms against your head.  Your wrists can be placed against your head.
5. Keep your thighs and lower back stationary.  Your waist is moving, not hips.  To be exact, it is the bottom of your ribcage, not really the waist.  Your butts should be in contact with your heels at all times.
6. Start pulling the rope down towards the floor, then in towards your knees.  Your elbows travel towards the middle of your thighs.
7. Stop before you reach the floor or knees, until your head is almost between your legs.
8. Pause to feel the contraction at your abdominal muscles.
9. Then, slowly to get back to the starting position with controlled movement.  While doing that, you are allowing the weight to pull you while your abs trying to resist it.  This movement gives you different feel than the floor crunches because the resistance from the cable is constant.  In floor crunches, the resistance reduces as your body rises.  Also, cable kneeling crunch allows you to add weights easily.
10. Do 3 sets, 8 to 12 repetitions each set.

Tips:

• Do not perform the movement too fast, or using momentum.
• You should try to stop at the bottom of your movement.
• If you lift your butt (and therefore leaving the heels), you are using body weight to help the abs.  By right, your butt should always stay touching the heels.
• If you feel strain at your lower back, it means your back muscles are working, and not your abdominal muscles.