Breathing
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
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The Bosu Ball Cable Crunch With Side Bends primarily works the abdominals. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
Grab a Bosu Ball and position it in front and center of the cable machine.
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.
With both hands, reach back and grab the handle of each cable.
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.
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.
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.
Repeat the same series of movements to failure.
Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
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.
Technique guidance
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing Bosu Ball Cable Crunch With Side Bends sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
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