Top 3 Abs Exercises — Decline Crunch, Hanging Leg Raise, Cable Crunch

by @lucaswest_fit · Abel Lucas Westra · 3 exercises · 8fps GIFs
Source reel
💡 How to follow: Abel Lucas Westra's top three abs exercises — the only ones he regularly does, best saved for last. All three are built on the same principle: abs are trained by flexing (rounding) the spine, not by big sit-up range. 1) Decline crunch — a small motion, chest toward hips, progress with weight. 2) Hanging leg raise — with a bar behind you for support so you can actually flex the spine. 3) Cable crunch (his favorite) — hips fixed, chest to hips, back from arched to rounded.
1

1 · Decline Crunch

Move
8–15 reps
1 · Decline Crunch

Easy to do and easy to progress — just add weight. It's a small motion: no full sit-up. Bring your chest as close to your hips as you can without lifting all the way up.

  1. Set up on a decline bench (feet anchored)
  2. Small motion — chest toward hips
  3. No need to complete a full sit-up
  4. Progress by adding weight
2

2 · Hanging Leg Raise (with bar)

Move
8–12 reps
2 · Hanging Leg Raise (with bar)

To actually train your abs you need to flex your spine — made much easier by putting a bar behind you for support. Raise and curl rather than just swinging the legs.

  1. Hang with a support bar behind you
  2. Flex the spine, don't just swing legs
  3. Curl up tall at the top
  4. Keep the core in control on the way down
3

3 · Cable Crunch (the favorite)

Move
8–15 reps
3 · Cable Crunch (the favorite)

All about flexing or bending your spine: keep the hips fixed in the same place and bring the chest closer to the hips by rounding your back on the way down. The back starts arched and ends rounded.

  1. Hips stay fixed throughout
  2. Chest moves toward hips
  3. Back starts arched, ends rounded
  4. Round through the middle — don't pull with arms