Introduction

A weighted ab workout using just a cable machine. If you have a busy gym or if you’re looking to switch up your ab routine, this workout is perfect for you.

Adding weight to your ab exercises is essential. Just like any other muscle, your abs need to be overloaded and challenged with exercises they’re not used to. By incorporating these exercises into your routine, you’ll effectively target your ab muscles, improve development, and increase core strength.

Exercise 1: Loaded Reverse Crunches

The first exercise we’ll be doing is loaded reverse crunches. For this exercise, keep the weight light. Personally, I’ll be using a 10-pound weight. Position yourself at the bottom of the cable pulley machine and grab the handles. Hook the handles under your feet and raise yourself slightly. This will engage your core.

With your hands resting at your sides, drive your knees up to your chest, focusing on lifting your lower back off the ground. Avoid using your legs or hip flexors. Instead, concentrate on pulling with your core. Aim for 8-10 reps for 3 sets.

Exercise 2: Side Cable Crunches with Oblique Rotation

The second exercise we’ll be doing is side cable crunches with oblique rotation. Choose the attachment that’s most comfortable for you, such as the rope or straight bar. Hold the attachment above your head and lean forward slightly. Now, crunch your upper body down and to the side, as if you’re bringing your elbow to your opposite knee. Remember to keep your hips steady and avoid using momentum. Perform 10 reps on each side, for a total of 20 reps, and complete 3 sets with a minute of rest in between.

Exercise 3: Backwards Cable Crunches

Next up are backwards cable crunches. Lay down and grab an EZ bar, straight bar, or rope attachment. Choose a weight that challenges you without being too heavy. Holding the weight behind your head, crunch your abs, lifting your upper back and shoulders off the ground. Concentrate on the contraction and avoid using your neck or arms. Complete 10 reps for 3 sets, with a minute of rest in between.

Exercise 4: Cable Side Twists for Oblique Development

Our fourth and final exercise is cable side twists. Set the cable at shoulder level and hold the weight straight out in front of you. Be sure not to lock your shoulders in place and rely on other muscle groups. To engage your core, stack your hands and turn your shoulders completely from one side to the other. This twisting motion will target your obliques. Aim for 10 reps on each side, for a total of 20 reps, and complete 3 sets with a minute of rest in between.

The Importance of a Balanced Diet for Abs

Now, if you’re looking to develop ripped and defined abs, it’s important to understand that you can’t solely rely on ab workouts. Your diet plays a significant role in achieving those desired results. It’s crucial to focus on your entire meal plan and ensure a balanced diet. For personalized advice on what type of diet will work best for your body type, I recommend checking out my free body type quiz in the link provided below.

Conclusion and Next Steps

By following these weighted ab exercises using a cable machine, you can effectively target and develop your abs. Remember to focus on proper form and avoid using momentum. In addition, prioritize your diet for optimal results. For more workout and nutrition tips, make sure to subscribe to my channel and hit the notification bell. T