Best Ab Exercise for Women: Weighted Cable Crunch

Best ab exercises for women seen here! Lower ab exercises for women too! Go here:

Whether you want to get the best core exercises, stomach exercises, lower ab exercises or at home exercises for women, the weighted cable crunch is one of my favourites and if you exercise at home then check out these ones:

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After attending college for Nursing, I began to have a slightly unhealthy lifestyle for the first time. I began to eat 'convenient' food and was socializing over beer and wings.

Because I now had a busy full time career, I didn't make time for sports anymore. I gained 15 pounds of fat, mostly around my mid-section. My husband says I could have been the face for "Flabbylicious Fitness" if I didn't change my ways.

I was 24 and rolley for the first time in my life. It was really depressing. I knew I needed a change. I joined a gym and hired a personal trainer as I was intimidated by weights and all the machines.

I lost 12 pounds within the first month of working out. I saw muscle in my arms that I had never seen before. Of course I LOVED IT! The next few years was an on again, off again type of exercise. When I was about to go on vacation, I would workout, drop weight and when I got back from vacation, I wasn't moti- vated until it was time to leave again.

It wasn't until I began to become interested in nutrition, that things really changed. I hated doing these crazy diets every time I wanted to look good again. I realized the only reason I was re- bounding was related to the crazy, stupid, carb-free diets I would go on in order to lose the weight fast.

This transformation still did not come easily. I was now "eating healthy", so I thought, but why was there still fat where my abs should be? I was also now exercising regularly with weights, sometimes spending 2 hours on legs. The only difference came when I would run for hours dur- ing the week and cut so many things out of my "healthy diet".

I began to study nutrition and became, some would say, obsessed with weight training and nutrition. I was making better food choices and was looking pretty good when… drum roll please… I met my future husband, Vince Del Monte.

For those of you who don't know Vince, he is a best-selling fitness author, fitness expert and fitness model. From the second date (a crazy run up and down hills), he began to teach me things that literally changed my life. As I began to put into practice all the things Vince taught me, such as how to build muscle, lift properly, as well as the introduction to HIT and proper nutrition, I saw my body transform every week!

I loved the knowledge that I was gaining and decided that I wanted to learn more. I became a certified personal trainer and was training all my friends and nursing colleagues. I realized that the missing component was a strong nutrition background.

I appeared in a few of Vince's YouTube videos and then had my Facebook Inbox flooded with emails asking me for advice and I really wanted to help them discover the same info that changed my body around. One of my coaches says this…

"Fact: Nutrition is always the limiting factor in body transformation. If a client doesn't change their nutrition, all the effort in the gym is largely wasted." — Dr. John Berardi

Being a Registered Nurse gave me a solid knowledge base of nutrition; i.e., how food works in the body, calories, human need for nutrition, but most of the nutrition I practiced was related to sick children, as I am a pediatric nurse.

After looking into a second degree in nutrition, Vince introduced me to a course from Precision Nutrition created by Dr. John Berardi and Ryan Andrews (MS, MA, RD). Dr. Berardi is a genius in sports nutrition and has his Doctorate in Exercise Physiology and Nutrient Biochemistry. He is regarded as the number one nutrition expert in the world and I have to agree.

The Essentials of Sport and Exercise Nutrition Certification Manual is a Masters level nutrition course for elite training professionals.

Since taking this in-depth course, I have gained extensive amounts of knowledge that will CHANGE your physique FOREVER! I want to share my knowledge with YOU, and with women all over the world who suffer from insecurity and struggle with every known diet on the planet! It is time to change your habits and adopt a healthy lifestyle that is so satisfying, you will find your nutrition and fitness changes EASY to adopt and wish you had met me sooner!

Thank you for watching.
Flavia Del Monte



  1. MrJackWagstaff

    November 26, 2012 at 11:32 pm

    No. If men use this exercise their penises shrivel with every ab
    contraction until ultimately it falls off. Amazing I know. 

  2. droptop10001

    February 16, 2013 at 9:08 pm

    whats an aaalboe?

  3. jammyjammer2015

    March 5, 2013 at 12:43 am

    I get pain in my neck when trying to do sit ups and crunches. Is this a
    good alternative?

  4. Flavia Del Monte

    March 24, 2013 at 7:44 pm

    3 – 4 sets of 15 – 20 reps would be great! 🙂 All the best! Anna, CPT, FF

  5. kaittttt5

    March 25, 2013 at 4:57 pm

    Can you explain more on how to set this up? How high should you have the
    cable set? How far away from the cable should you be? And I know weight is
    different for everyone but is there a good rule of thumb (such as the
    maximum weight where you can successfully complete 15-20 reps)?

  6. Flavia Del Monte

    March 25, 2013 at 10:15 pm

    There’s no exact inches of how far away you should be the main thing is
    that your body is in proper position as Flavia demonstrates in the video.
    You want to be far enough away from the cable that there is constant
    tension on your abdominals. Your right, weight will be different for
    everyone so just pick a weight that allows to fail near the 15- 20th rep.
    Make sure your always keeping things under control and squeezing the muscle
    you are trying to work:) All the best! Anna, CPT, FF Specialist

  7. kami0en0ciel

    April 18, 2013 at 3:19 pm

    I’ll try it on my next visit to the gym :)

  8. Ash Ketchum

    May 9, 2013 at 3:00 pm

    I’ve figured out that I’ve been doing this exercise all wrong.And I was
    wondering why I couldn’t feel my abs.I was using my arms,as in,i was moving
    my arms up and down to pull the rope down to my knees without proper trunk
    flexion/extension.I’m going to go do it the right way in the gym tomorrow.

  9. VonE

    May 22, 2013 at 4:18 pm

    If this was the only technique I used to work my abs, would it be
    sufficient to work the obliques, uppper and lower abs? I ask because I HATE
    traditional crunches and floor exercises.

  10. Flavia Del Monte

    July 10, 2013 at 9:40 pm

    It is always good to mix up your ab routine and do different exercises.
    Have a look around Flavia’s blog flaviliciousfitness(dot)com for more
    unique ab exercises to keep things fresh. 🙂 All the best, Anna, CPT, FF

  11. Nayomi Dissanayake

    November 6, 2013 at 3:28 pm

    To regular people who want to lose fat eventually, Go and google Fat Blast
    Factor and get started. 

  12. FutureLaugh

    June 26, 2014 at 4:51 am

    ouwbaws out to the knees

  13. Amazed Fitness

    January 4, 2015 at 2:19 pm


  14. ibelieveinsumthin

    March 1, 2015 at 6:07 pm

    Notice how she is driving her ALBOWS ! down to her knees lol should show
    the other 4 variations of this move for the women who are commenting for
    example the seated version is the first stage progressing to the floor
    version is once you get used to flexing them ALBOWS 

  15. Esteban Frank

    April 17, 2015 at 3:00 pm

    Good explanation. Bad title of the video

  16. torturaxlc

    March 25, 2016 at 8:16 pm

    EL-BOWS omg not AL-BOWS hahahahah

  17. Manny Reyez

    July 26, 2016 at 10:19 pm

    all I viewed waz tight lookin yummyz pussyz

  18. Max Sandberggg

    July 31, 2016 at 9:39 am


  19. Ben wolz

    November 17, 2016 at 10:18 pm

    loudest gym ever

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