How to do Cable Crunch Alternative properly

Ever wondered how to get the most out of cable crunch alternative?

Cable crunches are one of the most effective abs exercises. If you have always wanted your six-pack chiseled out, they are the best exercises to go to because they allow you to create abdominal hypertrophy and directly load your rectus abdominus.

However, if you want a strong and defined mid- section, cable crunches alone will not work because continuous high- rep sets will be a bit too much on your abdomen.

Instead, combining both cable crunch exercises and cable crunch alternatives will give you that desired ab section you have been dreaming to have.

WHAT MUSCLES DO CABLE CRUNCH WORK?

Because cable crunch is an isolation of exercise for your abs only, it means they only involve movement at one joint which is your spine.

Often, most people do the cable crunches exercises by moving their hips too, which is a huge mistake. Why? Moving your hips will take the tension off your abs and place it on your hip flexors instead.

If you want to know whether you are doing the cable crunches properly, only your spine should move.

Due to their nature of being isolation exercises, the cable crunches do not involve many muscles. Below are the two primary muscles that are involved:

RECTUS ABDOMINIS

This muscle is located on the front of your abdomen and responsible for flexion and lateral flexion of your spine. Additionally, they play a part in compressing your abdominal content.

This muscle is divided into various sections by bands of ligamentous connective tissue known as the linea alba which is responsible for its distinctive segmented appearance (the packs that you see on the outside). However, this segmented appearance will be visible when your body fat levels are low enough.

TRANSVERSE ABDOMINUS

Where the previously discussed rectus abdominis is positioned vertically on the front of your abdomen, the transverse abdominus encircles your waistline horizontally. It helps to stabilize and support your spine from within by compressing your abdominal contents to increase your intra- abdominal pressure which in turn increases the stiffness of your lumbar spine.

HOW TO DO CABLE CRUNCH ALTERNATIVE PROPERLY

There are mainly three elements that will enable you do the cable crunch alternative the right way

HIPS

Just ensure you keep them locked throughout the time to pave way for full range of motion and prevent you from using hip flexors.

HANDS

Position your hands on your forehead or on the side of your head with the thumb knuckles touching the top of your head in order to also increase your range of motion.

DEEP CONTRACTION

This is the most important element. Move your elbows as much up towards your thighs to achieve deep contraction. You must be in full control of your torso throughout this time. If you have problems balancing, then you are not doing it well.

WHAT MUSCLES DO CABLE CRUNCH ALTERNATIVE WORK?

Cable crunch alternative will help in concentrating on other muscles of your body, which will boost the main aim of cable crunch- muscle training.

Additionally, just like any other exercises, cable crunches too loose their potency if you do them too often. This is why it is useful to know plenty other cable crunch alternative exercises which work the following primary and secondary muscles.

PRIMARY MUSCLES

The primary muscles worked by the cable crunch alternative exercises include: Abs, triceps, quadriceps, hip flexors and pecs

SECONDARY MUSCLES

The additional muscles that benefit from the cable crunch alternative exercises include: Deltoids, rear deltoids, wrist flexors and upper pecs.

CABLE CRUNCH ALTERNATIVE BENEFITS

As mentioned earlier, cable crunch alternative exercises come in handy in reducing the potency of cable crunch exercises. They are a must include in your cable crunch exercises if you want to get better results and enjoy variety.

Below are some of their benefits

STREGNTHENED TORSO

Coupled with the cable crunch exercises, cable crunch alternative exercises are the go-to moves for your abdominal muscles. They focus on your entire core and go a long way in developing strong and defined abs.

The more variety you include, the maximum benefits you will get as one variety will not do so much in overall abs development.

For example, by adding standing oblique crunches, you will manage to cover the outermost abdominal muscles that the standard cable crunches do not focus on.

BIGGER RANGE OF MOTION

The level of effectiveness of an exercise depends on the range of motion that it demands, particularly when it comes to those that are aimed at your abdominal muscles or the lower part of your body.

This is what the cable crunch alternative exercises will give you. The variety they come in will also increase the range of motion, compared to the one you get when you only do the traditional cable crunches.

DEVELOPING YOUR SIX PACK’S STRIATIONS

Cable crunches are effective in developing you six pack, especially if you couple them with the cable crunch alternative exercises. The variation will bring a healthy mix into your routine for stronger and more developed packs.

THEY ADD THE SPICE

Cable crunch alternative exercises as mentioned before reduce the potency of the original cable crunches. With this, they add more spice to the original one hence making it a fun exercise package.

5 ALTERNATIVES TO CABLE CRUNCH

Below is a list of the alternatives to include in your cable crunches.

WEIGHTED CRUNCH

This cable crunch alternative will help make your session more challenging and reduce the amount of time you spend in doing high rep sets. It is also a good alternative when you cannot access a cable machine.

STABILITY BALL CRUNCH

These increase your range of motion, making them more effective than regular floor crunches. They will also help increase the stability of your spine, therefore increasing your abdominal muscle activation.

ABS ROLLOUT

They are demanding enough to overload your abs quickly. You can do them with rollout wheels or if you are up to the task, go for a barbell.

HANGING LEG RAISES

This cable crunch alternative will enable you to raise the whole of your body, which is important for a strong torso.

KNEELING RESISTANCE BAND CRUNCH

If you have no access to a cable machine, you can do the kneeling cable crunch alternative using a band. This makes it excellent for home exercisers.

CONCLUSION

Cable crunches alone cannot do the work for you. By coupling them with the cable crunch alternative exercises, they become more effective and work much faster.

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