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Bosu Ball Cable Crunch With Side Bends

A beginner strength exercise for the abs, done with a cable.

Bosu Ball Cable Crunch With Side Bends: starting positionBosu Ball Cable Crunch With Side Bends: finishing position
Main muscles
Abs
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Bosu Ball Cable Crunch With Side Bends

  1. Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
  2. Grab a Bosu Ball and position it in front and center of the cable machine.
  3. 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.
  4. With both hands, reach back and grab the handle of each cable.
  5. 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.
  6. 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.
  7. 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.
  8. Repeat the same series of movements to failure.
  9. Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
  10. 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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bosu Ball Cable Crunch With Side Bends

Questions

What muscles does the Bosu Ball Cable Crunch With Side Bends work?

Mainly the abs.

Is the Bosu Ball Cable Crunch With Side Bends good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Bosu Ball Cable Crunch With Side Bends?

Good alternatives that train the abs: Cable Crunch, Cable Reverse Crunch, Cable Seated Crunch or Kneeling Cable Crunch With Alternating Oblique Twists.

How many sets and reps of the Bosu Ball Cable Crunch With Side Bends should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).