The importance of stability and core strength is often overlooked by most gym-goers.
If you’re a competitive athlete or just someone looking to strengthen weak back muscles, try using these cables exercises to strengthen your core.
Below are some core strengthening exercises that strictly uses cables. If you’re already splitting up your workout by muscles group, try subbing in these exercises to target to specific areas.
The amount of weight is key here. Rather than piling on excess weight, try perfecting the form first. For each exercise you should be performing 3-4 sets with 10-12 repetitions each.
Woodchoppers (high to low)
This one is great for core strength. Attach a rope handle to the cable pulley machine, and set it to a high position. Standing square beside the machine, keep your feet shoulder-width apart. Grab the rope while keeping your arms straight. Pull the rope down by twisting your torso and letting your core do the work. Bring the rope towards the ground remembering to pivot the foot closest to the machine. Let the rope back up slowly, letting your core provide the resistance.
TIP: To work you upper abs, try starting in the low position and pull high.
Low Cable Raises
This exercise requires a dual cable pulley station. Attach stirrup handles on each station, and set pulleys to a low position. Grab each handle one at a time and stand in the center of the two stations with your feet shoulder-width apart. Raise both arms simultaneously and supinate your hands (turn them towards you). Stop when you hands and just over your head (do not let your hands touch or cross). Slowly lower.
Standing Cable Rows
This is great for your upper and lower back. Attach a straight bar to the cable pulley machine, and set it to a low to mid position. Face the machine with your feet shoulder-width apart. Bend your knees slightly and grab the bar with both hands. Pull the bar towards the top of your ribcage and slowly lower.
TIP: Remember to activate your core here and also squeeze you scapulae together at the exertion point of the movement.
Stability Ball Cable Crunches
Attach a rope handle and set the pulley to the mid-position. Lie down on a stability ball with both feet on the floor and your back towards the pulley. While holding the rope handles at the sides of your head, perform a slow crunch (remember to activate you core). Execute as many repetitions to failure here.
Taking a pre-workout supplement before an intense workout can go a long way to help reduce muscle breakdown. Try Aminocore with over 8,000 mg of BCAAs and select Vitamin Bs, it will help your core stay lean and cut.