Bosu Ball Cable Crunch With Side Bends
Trains the Abs and Obliques.
- Equipment
- A cable station and a Bosu ball
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Set a rope on a low pulley and lie back over a Bosu ball with your lower back supported on it.
- Take an end in each hand and hold them beside your head.
- Set your feet flat and wide for a stable base.
- Curl your ribs toward your hips against the cable, letting the upper back round.
- From the top, bend sideways to one side, then return and bend to the other.
- Lower back over the ball under control, keeping the ball still.
Common mistakes
- Letting the ball roll. Holding it still is what makes the range usable; a ball that travels means the legs are pushing.
- Blurring the crunch and the side bends together. The trunk flexes first and bends sideways second; running them into one arc trains neither cleanly.
- Pulling with the arms. The hands stay beside the head and the rope comes down because the trunk did.
- Setting the cable too high. It should pull up and back along the line the trunk curls against; from above it lifts you off the ball.