Effective Cable Cross Exercises for Abs

Your abs are highly resistant to fatigue, according to Dr. Len Kravitz of the University of New Mexico, so you need to change up your routine and challenge them to see progress. Using a cable cross apparatus is a good method of targeting your abs, and there are various options. Perform these exercises two or three times each week. For each exercise, do two or three sets of up to 15 repetitions in each set. You may do them as a circuit with little to no rest or you may rest 30 to 60 seconds in between sets.

  1. Cable Kneeling Crunch

    • Attach a rope to the cable crossover and place a mat near the weight stack. Set the weight with a light resistance until you learn proper form and then later select a heavier weight that challenges you. Grasp the handles and kneel on the mat facing the weight stack. Hold the handles next to your ears and sit your butt on your heels. Inhale to prepare and as you exhale, curl your torso, contracting your abs as if you are doing a basic crunch. The cable will pull down with your head and shoulders as you crunch. Release back up for one complete repetition, allowing the cable to lift up and the weight stack to lower.

    Cable Lying Leg-Hip Raise

    • This exercise is similar to a reverse crunch. Set a mat so that the shorter side is facing one of the weight stacks in a cable crossover apparatus. Lower one handle to the lowest position and attach the ankle straps. Set the weight at a light resistance, and strap your ankles into the straps. Lie down on the mat with your legs extended toward the weight stack. Grasp the other side of the cable crossover above your head for support. Exhale and draw your legs up off the ground, draw your knees into your chest and curl your hips off the mat 2 to 6 inches. The cable will follow the motion of your feet and pull the weight off the stack as you contract. Inhale and reverse the movement until your legs are straight and the cable has released the weight back down.

    Standing Cable Rotation

    • Set the cable crossover so that the handle is at chest height. Set the weight and grasp the handle with both hands. Step out and away from the weight stack about 12 to 16 inches, with your left side facing the weights. Extend your arms in front of you so that your arms are parallel to the floor. Contract your abs and keep your feet planted hip-to-shoulder-width distance apart. Exhale and rotate your torso over to the right, contracting your obliques on the right side of your body to twist. Inhale and bring the handle slowly back to center for one rep. Finish up to 15 reps on the right side and then turn and do the other side of your body.

    Cable Twist Low to High

    • This is similar to the standing rotation, but you are going to angle the movement. Set the handle on the lowest setting and grasp the handle with both hands. Step out and away from the weight stack with your left side facing the stack. Feet are placed shoulder-width apart or slightly wider. Keep your arms straight for the entire exercise. Begin with your hands by your left hip. Exhale, contract your abs and bring your arms up toward the ceiling over your right shoulder. Your hips will rotate slightly with your torso. As you twist, your left leg will turn with your hips so that your left leg is behind your right. Inhale back down to the start position for one complete rep. Finish all reps on one side before performing them on the other side.