Cable Core Exercises: The Secret to 6-Pack Abs?

Strengthen your core and build the abs you've always wanted with this cable core workout from STACK Expert Jim Carpentier.

Cable Pallof Press

Take a walk through your local gym. It's a sure bet a flock of people will be hanging out around the cable machine. And there's a good chance they'll be performing some type of curl, extension or fly exercise.

Little do they know that they're missing out on one of the best uses of this piece of equipment: core training.

Cable core exercises allow you to train your core while standing. They target the same core muscles—abs and obliques—as seated Crunches or Rotations; however, your upper body must engage to control the cable, and your lower body helps you stay stable and balanced on the ground.

The result? A more effective and efficient core routine to build full-body strength and burn more calories.

But don't take my word for it. Add this cable core routine to the end of your workout twice per week. Six-pack abs may be closer than you think!

Cable Core Training Guidelines

  • Perform the following exercises in circuit fashion with no rest between sets.
  • Perform all exercises while standing.
  • Keep your abs tight while breathing naturally (don't hold your breath).
  • Sets/Reps: 3x10 each side.
  • Recovery: 30 seconds between sets.

The Cable Core Workout

Pallof Press

Improves your ability to resist rotation, which helps protect your spine from injury.

  • Stand facing a cable machine with your feet hip-width apart.
  • Grasp the cable handle with both hands directly in front of your chest.
  • Slowly extend your arms in front of your chest, keeping your core tight. Hold for one count.
  • Slowly flex your arms and return to the starting position with control.
  • Repeat for the specified number of reps and perform on the opposite side.

Side Lunge and Cable Twist

Simultaneously strengthens your core rotators and legs, increasing the metabolic demand of the movement.

  • Stand facing a cable machine with your feet hip-width apart.
  • Grasp the cable handle with both hands directly in front of your chest.
  • Step to the side with your outside leg and lower into a Side Lunge as you extend your arm.
  • Rotate your trunk away from the cable machine, keeping your arms straight and your torso upright. Hold for one count.
  • Rotate back to the center, flex your arms and step back to your starting stance.
  • Repeat for the specified number of reps and perform on the opposite side.

Single-Leg Cable Pulldown, Chop and Squat

Develops full-body strength while forcing your core muscles to balance and stabilize your body.

  • Adjust the cable attachment so that it's 1 foot above your head.
  • Stand on your right foot holding the cable handle with your right arm.
  • Perform a Single-Leg Squat and simultaneously pull the cable handle to your chest. Hold for one count.
  • Stand up to return to the starting position and grasp the cable handle with both hands.
  • Perform a Single-Leg Squat and simultaneously pull the cable handle diagonally across your body to your left hip.
  • Stand up and return to the starting position.
  • Continue in alternating fashion for the specified number of reps and repeat to the opposite side.
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Photo: Bodybuilding.com


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Topics: CORE | CHEST | WORKOUTS | EXERCISE | TRAIN | FASHION | CABLE MACHINE | CORE TRAINING