Attach a rope handle to the pulley of a cable station and get down on your knees a few feet in front of the station. Keeping your weight on your knees and shins, let the cable pull on your arms and torso so that you feel a light stretch in your abdominal muscles . From there, crunch your body, bringing your forearms down to your knees and your head to the floor . Slowly return to the starting position. That’s one rep.
Week One and Two: 3 sets x 10 reps. Couple this exercise with two other movements such as a plank (3 sets x 10) and side wood chop (3 sets x 10).