Instructions: Attach a straight bar or rope to the end of the cable running through the upper pulley.
Place a gym mat on the floor under the pulley. Grab the bar or rope and kneel down onto your
knees. Bend your legs slightly. Bend your arms and place them close to the sides of
your head. Bend at the waist and lean down till your torso is about parallel to the floor.
Next, using your upper abdominal strength, bring your torso downwards in a semicircular arc
bringing your elbows towards your thighs. When you can't bend downwards anymore, pause there
for one second and contract your abdominal. Return to the starting
position and repeat for the number of reps assigned.
Note Exhale forcefully when bringing your elbows
down towards your thighs to enhance the effect on your upper abdominal.
Don't cut the motion short. Be sure to work in the full range of motion to fully stress
your working muscles.