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Workout Details

Equipment:
Cable

Body-part:
Waist

Target:
Iliopsoas, Rectus Abdominis

Synergist:
Gluteus Maximus, Obliques, Quadriceps

Instructions:

  • Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
  • Sit down with your feet toward the pulley and attach the cable to your ankles.
  • Hold a rope attachment in your hands.
  • Lie down on the floor with ankle strap attached & holding rope in your hands. This is the starting position.
  • Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.
  • With the rope in your hand, simultaneously bring your knees and hands inward to your torso and elevate your hips off the floor.
  • Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.
  • Repeat the same movement to failure.
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