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Abdominal Exercises
Double Cable Rotations For Superior Abs
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5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
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Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

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3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
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The Ultimate Secrets to a Flat Stomach and Six Pack Abs
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The Best Exercises For Your Lower Abs Revealed
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The Truth And Secrets Of Getting Ripped Abs
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Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

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How To Get “Six Pack Abs” Using Neglected Cable Exercises
By Craig Ballantyne, MS, CSCS
www.TurbulenceTraining.com

Ask anyone for their top workout exercises to build six-pack abs and there’s no doubt you’ll get a long list of movements that involve you lying on your back. Not only that, but each of these ab exercise recommendations will require dozens, if not hundreds of repetitions to get results. So why then, do people who go to the gym choose these exercises instead of more efficient cable ab exercises?

The better way to get 6-pack abs doesn’t involve rug-burn or mind-numbing ‘stare-at-the-ceiling-for-20-minutes’ workouts.

What you need to do is take advantage of the many cable exercises that can be done at the gym but are little know or neglected. By using cables, you can add resistance and get more results in less time. If you don’t already know, I’ve dedicated my entire Turbulence Training workout philosophy to more efficient workouts – for fat loss, muscle gain, and building 6-pack abs.

  In the following workout, you’ll use cables to train your rectus abdominis, obliques, transverse abdominis, and even your serratus muscles (the fingertip-like muscles that run diagonally on the sides of your body that are prominent in a well-chiseled torso). These under-rated, often-neglected cable exercises will get you off the floor and on the road to better results – with fewer reps and sets required in comparison to floor-based ab training programs.

Perform workouts A and B once each week for up to 6 weeks. After 4-6 weeks, you need to change the variables in all aspects of your workout if you want to keep making improvements. For your ab training, you can change the order of the exercises or incorporate some of your other favorite ab exercises into the mix for variety and continued results.

Note on Tempo:
Tempo refers to the speed (in seconds) of each phase of the exercise, and includes three numbers. The first number indicates the muscle lengthening or “eccentric” movement. So for the Kneeling Cable Crunch, you’ll take 3 seconds to return to the upright position.

The second number indicates the pause between the lengthening and shortening (concentric) contractions. In most cases, no pause is required, but you might pause for 1 second in some exercises.

The third number in the tempo series indicates the shortening contraction. For example, you will spend 1 second contracting your abs and crunching your body forward in the Kneeling Cable Crunch.
 

Workout A

1) Kneeling Cable Crunches:
3 sets of 15 repetitions using 3-0-1 tempo
Rest 1 minute between sets

• Attach a rope to the high pulley position of a pulley system.
• Kneel in front of the cable stack.
• Grab the rope and hold it just behind your head.
• Crunch your trunk forward using only your abdominal muscles and bring your head toward your knees.
• Pause at the bottom and slowly return, taking 3 seconds, to the start position.
• Get a full stretch of the abdominals at the top of the movement.

              

2) Cable Chop:
3 sets of 12 reps 2-1-2 tempo
Don’t rest between sides.
Rest 1 minute between sets

• Stand sideways beside a cable stack.
• Attach a handle to the highest pulley position. Grasp the handle with both hands over your shoulder.
• Your knees should be slightly bent and your hips slightly pushed back.
• Prepare for the exercise by bracing (contracting) your abdominals from top to bottom.
• Without bending at the elbows any further, bring your arms down and across the body using your abs to initiate the movement. Focus on working your abs and obliques.
• Bring your hands across your body and then slowly return to the start.
• Pause at the top of the movement between repetitions.
• Perform all reps for one side and then switch.

         


Workout B

1) Kneeling Oblique Cable Crunches:
3 sets of 12 reps 3-0-1 tempo
Don’t rest between sides.
Rest 1 minute between sets

• Attach a rope to the high pulley position of a pulley system.
• Kneel in front of the cable stack.
• Grab the rope and hold it just behind your head.
• Crunch your trunk forward using only your abdominal muscles and bring your head toward your knees.
• Pause at the bottom and slowly return to the start position.
• Get a full stretch of the abdominals at the top of the movement.

             


2) Standing Pullover:
3 sets of 12 reps 3-0-1 tempo
Rest 30 seconds between sets

• Stand in front of the lat pulldown station with your knees bent and hips back.
• Prepare for the exercise by bracing (contracting) your abdominals from top to bottom.
• Place your hands shoulder-width apart on the pulldown bar and keep a small bend in your elbows.
• Slowly pull the bar down and towards your abdomen. Your torso should remain completely stationary. Your abdominals should remain strongly contracted.
• Slowly return your arms to the top position and get a good stretch in the abdominals at the top position.
• This exercise also works the lats, triceps, and pectorals.

         


About Craig Ballantyne

Craig Ballantyne, CSCS, M.Sc., is one of the top Strength & Conditioning coaches in North America. He trains athletes and executives in Toronto and is a member of the Training Advisory Boards for Men's Fitness and Maximum Fitness magazines. Craig also works extensively with athletes and is currently a consultant to Rugby Canada helping the National Team prepare for the 2007 World Cup. Craig's fat loss and workout tips are featured every month in Men's Fitness and Maximum Fitness, and in numerous on-line newsletters. Craig’s trademarked Turbulence Training workouts and comprehensive workout manuals are featured on his website www.TurbulenceTraining.com.

About Craig's Trademarked "Turbulence Training System"

This is the training method that Men’s Fitness magazine and elite personal trainers are calling the most effective fat loss training system in the world. Craig Ballantyne’s trademarked Turbulence Training system allows you to burn fat without long, slow cardio sessions, without fancy equipment and provides an exciting new alternative to the time consuming traditional weight training workouts you see in the muscle magazines. You will enjoy challenging, sweat-pouring workouts that burn the most fat humanly possible in the shortest period of time. No other workout program compares to Turbulence Training when it comes to time efficiency. The workouts are ideal for busy executives, students or parents with young children. In just 50 minutes or less, three days per week, you can get leaner, stronger, fitter and more muscular with a total strength and cardio workout, and you can even do it in the privacy of your own home. No fancy or expensive machines are needed since you can do so many of the exercise with your own body weight. To learn more, click the link below:

www.TurbulenceTraining.com

Fat Loss Transformation Program




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