Cable ab workouts gives you a strong and sculpted core which is the main fitness goal for many people.
Doing ab workouts with cables gives you a constant tension on the muscles which fostering increased engagement and development.
Getting six packs is one of the main goals for many people but they don’t know the proper exercises for getting it.
We explore the top 10 Cable ab workouts that can make you get six packs and help to achieve your goal.
The one more important point is that you should do these exercises properly with consistency and motivation because it is key to achieving your goals.
Top 10 Cable Ab Workouts
Here are the top 10 cable ab workouts
1. Kneeling Cable Crunches
Kneeling cable crunches are the best exercise that targets the upper and middle abdominal muscles.
To perform kneeling cable crunches
1. Attach the rope to the high pulley of the cable machine.
2. Hold the rope and kneel down by facing the cable machine.
3. By holding the rope near your ears bend your body down by flexing your spine and crunching your torso down toward your thigh.
4. At this moment your chest should be near your thigh.
5. Focus on the abdominal muscles and squeeze them.
6. Then slowly return to the starting position and continue doing the same for more counts.
2. Wood Chopper
Woodchoppers are an effective exercise that targets the oblique, hip muscles and core muscles.
To perform wood chopper
1. Attach the handles to the high pulley of the cable machine.
2. Stand with your feet shoulder-width apart by facing the cable machine.
3. Grab the handles with both hands with your arms fully extended in front of you.
4. Pull the handles diagonally across your body towards the opposite hip by rotating your torso.
5. Hold in this position and squeeze the abs and core muscles.
6. Then slowly return to the starting position and continue doing the same.
3. Standing Cable Russian Twist
Standing cable Russian twist is one of the best exercises that target the oblique, core and hip muscles.
To perform standing cable Russian twist
1. Attach the stirrup and set the pulley at shoulder height.
2. Your back should be facing the cable machine.
3. Twist your torso and grab the stirrup with both hands.
4. Keep your arms straight and rotate your torso to the opposite side.
5. Now slowly return to the starting position and continue doing the same for more counts.
4. Cable Side Crunches
Cable side crunches are an effective exercise that mainly targets obliques which are muscles located on the sides of your abdomen.
To perform cable side crunches
1. Attach a single grip handle to the high pulley of the cable machine.
2. Stand parallel to the pulley with your feet shoulder-width apart.
3. Grab the handle with an overhand grip.
4. By bending your body slightly to the side and engage your core by crunching your obliques.
5. Then slowly return to the starting position and continue doing the same for more counts.
5. Standing Cable Crunches
Standing cable crunches is one of best exercise that targets rectus abdominis which is the muscle responsible for six packs.
To perform standing cable crunches
1. Attach the rope to the high pulley of the cable machine.
2. Stand facing the cable machine with your feet shoulder width apart.
3. Grab the rope with both hands and extend your arms overhead
4. Bend your upper body by squeezing the abdominal muscles while bringing the elbows near your thigh.
5. Now slowly return to the starting position and continue doing the same for more counts.
6. Cable Seated Abdominal Twist
The cable seated abdominal twist is an effective exercise that targets the oblique and engages the core muscles.
To perform cable seated abdominal twist
1. Attach the D handles and set the cable machine pulley to the shoulder healthy.
2. Place your feet flat on the floor.
3. Twist your torso and hold the stirrup with both hands.
4. Make your torso and arms parallel to the ground.
5. Exhale while slowly rotating your torso to the opposite side, keeping your arms straight.
6. Slowly return to the starting position and continue doing the same for more reps.
7. Seated Cable Crunches
Seated cable crunches is a good exercise that targets the core muscles mainly the rectus abdominis.
To perform seated cable crunches
1. Sit on a flat bench with your back facing a high pulley with a rope attached.
2. Grab the cable rope with both hands.
3. While maintaining your hips stationary, perform a crunch with your abs while gripping the rope behind your head.
4. Sit back up while holding the rope at the back of your head.
5. Repeat the same procedure for more counts.
8. Cable Side Bend
Cable side bend is an exercise that targets oblique which are located on the sides of your abdomen.
To perform cable side bend
1. Attach a handle to the low pulley of the cable machine.
2. Stand with your side facing the cable machine with your feet shoulder width apart.
3. Grab the handle with your arms fully extended.
4. Keep your back straight and start bending your waist toward the side of the machine.
5. Focus on the obliques and squeeze it.
6. Then slowly return to the starting position and continue doing the same for more reps.
9. Cable Low to High Angle Rotational Twist
The cable low to high-angle rotational twist is a powerful workout that works the core muscles, especially the obliques. This workout uses a twisting action to engage your torso and provide a rotational challenge.
To perform cable low to high rotational twist
1. Connect any desired handle to low pulley of the cable machine.
2. Grab the handle with one hand and take a step away from the cable machine, about an arm’s length away.
3. Your outstretched arms should be lined up with the cable. Squat down with your feet shoulder-width apart, then hold the handle with both hands.
4. Pull the handle up and across your body in a single continuous motion, extending your arms fully above your head.
5. To achieve the complete range of motion, keep your back straight and pivot your back foot while straightening your legs.
6. Return to the starting position slowly and continue the same for more counts.
10. Cable Plank Rows
Cable plank rows are a good exercise that targets multiple muscle groups mainly the core, back and arms. This compound movement helps to improve strength, stability and muscle engagement.
To perform Cable plank Rows
1. Attach the dual handles in a single pulley to the cable machine.
2. Assume a plank position facing the floor with your one hand and other hand should hold the handles.
3. Pull one handle towards your hip, retracting your shoulder blade.
4. Keep your elbow close to your body and squeeze the core muscles.
5. Then, slowly return back to the starting position and continue doing the same for more counts.
Benefits of Doing Cable Ab Workouts
Here are the top 3 benefits of doing cable ab workouts
1. Constant Tension
Cable machines provide constant tension to the muscles throughout their range of action. This continuous resistance helps in muscular growth and endurance, resulting in effective muscle engagement during ab workouts.
2. Functional Strength
Cable ab workouts work the core in a way that grows real-life movements, increasing functional strength. This is especially useful for activities that require rotation, flexion or stability since it improves your ability to do daily and sports activities.
3. Isolation and Focus
Cable ab workouts allow you to isolate and target certain muscles in your abdominal region, assisting you in identifying weak points or imbalances. This targeted strategy can help create a more balanced and well-defined core.
Frequently Asked Questions About Cable Ab Workouts
Here are the frequently asked questions about cable ab workouts.
1. Are cable ab workouts suitable for beginners?
Yes, cable ab workouts are suitable for beginners. It is important to begin with lesser weights, focus on perfect form, and progressively increase intensity as strength improves.
2. How often should I incorporate cable ab workouts into my routine?
The frequency of cable ab workouts is determined by your entire fitness plan. They can be used 2-3 times each week, with sufficient recovery in between. Listen to your body and prevent overtraining.
The Bottom Line
Including cable ab workouts into your fitness routine achieve you to get a strong and defined core.
Doing cable ab workouts 2-3 times a week helps to get enhanced core stability and improves functional strength.
As with any training routine, consistency, appropriate form, and progressive adaptation are essential. These cable ab workouts are a useful tool in your path to a strong and well-defined core.
