This exercise requires a cable machine. Use the rope attachment if available, or a tricep pushdown bar.
Kneel down about two feet in front of the machine.
Hold the rope or bar behind your head and keep your body at 45 degrees to the floor. This is the starting position.
Contract your abdominal muscles as you crunch down towards the floor.
Hold for 2 seconds, then slowly return to starting position.
Search on FreeTrainers.com