Bosu Ball Cable Crunch With Side Bends
Muscles worked
Instructions
- 1Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
- 2Grab a Bosu Ball and position it in front and center of the cable machine.
- 3Lie 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.
- 4With both hands, reach back and grab the handle of each cable.
- 5With 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.
- 6Keep 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.
- 7Maintain 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.
- 8Repeat the same series of movements to failure.
- 9Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
- 10Lower 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bosu Ball Cable Crunch With Side Bends
The Bosu ball cable crunch with side bends is a combined exercise that pairs a classic cable crunch with a lateral-bend finisher, training the rectus abdominis and then the obliques within the same set. Lying on the Bosu ball with the lower back arched around the dome and the hips close to the floor, you hold a handle in each hand behind you and curl your torso up in a crunching motion, keeping the arms straight without bending the elbows. Once the crunch portion is taken to failure, you move straight into lateral bends on each side to finish exhausting the midsection. The instability of the Bosu adds an extra core-bracing component compared to a standard floor cable crunch, making it a well-rounded exercise for beginners learning to really feel the ab contraction.
check_circleBenefits
- check_circleCombines rectus abdominis and oblique training in one exercise
- check_circleThe Bosu's instability adds extra core bracing during the movement
- check_circleConstant cable resistance, more progressive than a bodyweight crunch
- check_circleAccessible to beginners while still being effective
lightbulbExecution tips
- lightbulbKeep your arms straight throughout the crunch, without bending them
- lightbulbLet your lower back settle fully around the Bosu at the start
- lightbulbOnly move into the side bends once the crunch portion is taken to failure
- lightbulbControl your position on the Bosu to avoid tipping over
warningCommon mistakes
- warningBending the arms to pull on the handles instead of crunching with the abs
- warningLosing balance on the Bosu from lack of bracing
- warningDoing the side bends before finishing the crunch portion
- warningUsing too heavy a load, which prevents controlling the movement
helpFrequently asked questions
Do I need to be comfortable on a Bosu to do this exercise?expand_more
Basic familiarity with Bosu balance helps, but lying on it is more accessible than standing exercises on a Bosu.
Can I do this without a Bosu?expand_more
Yes, on a mat or bench, but you'll lose the unstable component that increases the core-bracing challenge.
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