How to do Weighted Rope Twisting Crunch

Abs Exercise Training Workout

Set up a rope at the highest setting. Kneel underneath it so you are curled up with your butt resting upon your heels (feet are flat toes and toes are not curled) and grab it cupping your elbows around your head. Pull the weight down in an arc-like motion pulling with your abs and not your arms until your elbows hit your knees. However, when you pull it down, twist your body across so that your elbow touches your opposite knee as illustrated. Hold for a brief moment and squeeze your abs. Return it to the top raising it carefully without overextending yourself.  Alternate between each side on every rep.