Bosu Ball Cable Crunch With Side Bends

How to perform

1. 01Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
2. 02Grab a Bosu Ball and position it in front and center of the cable machine.
3. 03Lie 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. 04With both hands, reach back and grab the handle of each cable.
5. 05With 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. 06Keep 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. 07Maintain 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. 08Repeat the same series of movements to failure.
9. 09Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
10. 10Lower 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.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.