When body fat covers your abs like a marshmallow quilt, they’re invisible. But once you’ve made the necessary changes to show off your core to the world, you’ll want them to look big and full. That’s why exercise is key to building an incredible physique. One bodybuilder who knows how to build a monster core is Arnold Schwarzenegger, who claims that kneeling cable crunches are the best exercise for him of all time. Here’s what you need to know:
“Want to see your abs? Change your diet,” the Terminator star explains in his usual candid fashion. “Want them to look impressive? Do some abdominal exercises that will get your abs through a full range of motion. Cable rope crunches are a gentle way to build six-pack muscles while still being gentle on your back.” Don’t forget to round your back; a straight back puts all your weight on your hip flexors.
“As you lower, bend your elbows and arch toward your knees, flexing your spine and hips (your upper back will round, but don’t worry – it’s a safe and comfortable position),” explains the multiple Mr. Olympia. “Exhale as you lower the weight, engaging your abs at the bottom of the exercise (imagine all six abdominal muscles contracting). All movement occurs in your upper body – don’t drop your heels back to gain momentum. Lower the weight with control and fully extend your abs as you come up.”
Abdominal exercises have an added benefit over bodyweight-based core exercises: you can increase the load and resistance as your muscles get stronger. But Ernie warns: “Don’t load them so heavy that you need momentum, but don’t load them so lightly that you can do 100 repetitions.”
How to do kneeling cable crunch
- Kneel facing the cable station and use the rope attachment
- Hold the rope attachment at head height. Touch your forehead with your hands.
- Bend your waist forward and focus on your core while doing your sit-ups.
- Keep your hips still as you lower your elbows toward the ground.
- Hold the lowered position under tension for a period of time, then return to the starting position and repeat.
“Aim for two to three sets of six to 15 repetitions,” says your ultimate gym partner. Kneeling cable crunches work all of your abdominal muscles, including your rectus abdominis and obliques. Give them a try!
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