Abdominal pulley crunch

Proper position

• Install a rope on a high pulley.
• Grasp the rope and kneel down.
• Put your hands against your head or on top of your shoulders.

Movement

• Roll up your torso, looking down at the floor, so that your elbows point towards your thighs.
• Keep your hands still: you don't pull with your arms.
• Hold this low position for a second, then slowly return to the high position, controlling the movement.

Breathing

• Exhale on the roll-up, inhale on the upstroke and repeat the movement.