Bosu Ball Cable Crunch With Side Bends

A beginner strength exercise for the abs, done with a cable machine.

Movement guide

Bosu Ball Cable Crunch With Side Bends

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusAbs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Bosu Ball Cable Crunch With Side BendsBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

Cable reverse crunch demonstrated on the 3D figure

3D demoCable reverse crunchIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
Grab a Bosu Ball and position it in front and center of the cable machine.
Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
With both hands, reach back and grab the handle of each cable.
With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.
Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.
Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Kneeling cable crunch demonstrated on the 3D figure

3D demoKneeling cable crunchIntermediate · A cable machine

Kneeling cable crunch with a twist demonstrated on the 3D figure

3D demoKneeling cable crunch with a twistIntermediate · A cable machine

Seated cable crunch demonstrated on the 3D figure

3D demoSeated cable crunchIntermediate · A cable machine + A bench or box

Standing cable crunch demonstrated on the 3D figure

3D demoStanding cable crunchBeginner · A cable machine

Weighted crunch demonstrated on the 3D figure

3D demoWeighted crunchIntermediate · Medicine ball

One-Arm High-Pulley Cable Side Bends demonstrated on the 3D figure

3D demoOne-Arm High-Pulley Cable Side BendsBeginner · A cable machine

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Questions people ask

What muscles does the Bosu Ball Cable Crunch With Side Bends work?

Mainly the abs.

What equipment do I need for the Bosu Ball Cable Crunch With Side Bends?

A cable machine.

Is the Bosu Ball Cable Crunch With Side Bends good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Cable reverse crunch.

How do I make the Bosu Ball Cable Crunch With Side Bends harder?

Progress to the Cable reverse crunch, or add load, range or slower lowering once your form is solid.