How to do: Cable Crunch

Step-by-step instructions

1. 1Kneel below a high pulley that contains a rope attachment.
2. 2Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
3. 3Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
4. 4With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
5. 5Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
6. 6Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).