Balance Trainer Cable Crunch With Side Bends
The Balance Trainer Cable Crunch With Side Bends is a dynamic core exercise that combines spinal flexion with lateral movement on an unstable surface. This intermediate-level variation targets the upper abdominals and obliques for improved definition and functional core stability.
Since this exercise demands high coordination, the AI analyzes your RPE and previous core workout intensity to determine the optimal weight that challenges your abs without compromising stability. If your recovery data shows lower back fatigue or poor sleep, the app may suggest reducing the volume or swapping to a stable floor variation to avoid strain. Over time, it learns your strength curve for rotational movements, adjusting the load to ensure progressive overload for both your rectus abdominis and obliques.
Form Cues
- Kneel securely on the dome with your glutes resting near your heels
- Lock your hands against your forehead or upper chest throughout the set
- Crunch down by bringing your elbows toward your thighs, then flex laterally to one side
- Control the cable resistance slowly as you extend your spine back to the start
- Keep your hips stable to ensure the movement comes from your spine
- Don't pull the rope down using your arms or shoulders
- Don't sit all the way back onto your heels during the crunch
- Don't rush the side bend; pause to feel the oblique contraction
- Don't let the cable jerk your body back into extension
- Don't tuck your chin excessively into your chest
Common Mistakes
- Pulling with the arms
- Using momentum to crunch
- Sitting back on heels
- Rushing the eccentric phase
- Limited range of motion
Muscles Worked
This exercise primarily targets the rectus abdominis through spinal flexion and the internal and external obliques through the added lateral bend. The unstable surface of the balance trainer recruits deep stabilizing muscles like the transverse abdominis, while the forearms remain engaged to hold the rope attachment.
Primary
Secondary
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