Weighted ab curl

Attach a rope to a high pulley and kneel in front of it, with the handles held either side of your neck. Without moving your hips, contract your abs to bring your elbows to your thighs. Pause for a moment then slowly return to the starting position.

Top tip: Go heavy. This is one of the few moves that isn’t reliant on your bodyweight and you don’t need to do 20 reps just to fell it. But keep the rep tempo steady and don’t jerk into the movement, you’re not going to catch the weight by surprise.

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