Bosu Ball Cable Crunch with Side Bend
A cable crunch performed lying back over a BOSU ball with two low handles held out in front, finished with alternating side bends. The dome lets the abs work from a full stretch, and the side bends finish off the obliques.
Primary muscles
- Abs (Rectus Abdominis)
- Obliques
Secondary muscles
- Transverse Abdominis
- Sets
- 3
- Reps
- 10–15 + 10 side bends per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set both cable pulleys to the lowest position, place a BOSU ball dome-up in front of the stack and lie back over it with your hips just off the floor, feet wide and a handle in each hand with arms straight between your knees.
Brace your abs and keep your arms straight and in line with the cables.
Crunch your ribcage up toward your pelvis without bending your elbows.
Lower slowly until your back arches over the dome and your abs are stretched.
After the last crunch, hold your torso partly raised, lower your arms to your sides and alternate side bends, reaching each hand toward the same-side heel.
Breathing: Exhale as you crunch up or bend to the side, inhale as you return.
Coaching tips
Arms stay locked and still
Curl over the dome, don't sit up
Reach for the heel on each side bend
Common mistakes
Pulling the cables with the arms
Letting the hips drop onto the floor
Rushing the side bends with momentum
Safety notes
Keep the load light enough that you can control the stretch over the ball.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.