The Cable Machine Hanging Ab Killer
By Antjuan Hicks, The Fit Son of iLivFIT’s “THE FIT FAM”
FIT HACK #7:
Hey Fit Fam,
It’s your boy Antjuan, one half of the Dynamic Duo—aka THE FIT FAM. Me and Mom are running back at you with another amazing GYM HACK.
Now, I gotta be real with y’all. This one? This one I made up myself. But you know how moms do—she loved it, claimed it, and now swears she’s the mastermind behind it. And listen, I’ll let her have it. Why? Because if it means we’re walking around Dallas with the best six-packs in the city, then hey—I’m not complaining.
I didn’t even know what to call this, so we’re just gonna label it:
👉 FIT HACK #7!
And trust me, once you try this one, you’re gonna wonder how you’ve been in the gym all this time and never thought of it yourself.
The Workout Setup
The beauty of this hack? It’s so easy. Like, ridiculously easy.
You’re probably going to read this and think, “Bruh… why didn’t I come up with this years ago?”
Not only is it simple, but it’s also comfortable to set up and adds real resistance to your ab training. You know what that means? You can load it up for heavier reps, or keep it light and chase that burn. Either way, you’re about to cook your core.
And let’s be real—who doesn’t want a snatched midsection or washboard abs when pool season hits on Sunday?
Now, full disclosure—this hack leans more advanced. But listen, don’t let that scare you away. If you can’t pull it off the first time, let me be your inspiration to keep trying. Start light, build your strength, and eventually, you’ll be out here flexing with the best of us.
Here’s what you need:
- A cable machine with two sides. Most gyms have them—either the wide dual-cable towers in the middle of the gym or the narrower versions off to the side. Personally, I prefer the compressed/narrow version. Easier control, smoother pull.
- Any basic attachments clipped off—no ropes, no bars needed.
- Adjust both pulleys to the lowest setting.
- Set the weight low while you figure it out. Don’t try to be a hero on your first set.
- Now here’s the magic: pull the cables together and clip them to each other.
And BOOM—you just created the best ab machine that money can buy… without spending a single extra dollar.
The Breakdown
Now it’s time to get gritty. Find any overhead bar you can hang from—doesn’t matter which one. Most cable stations have pull-up grips on top. Grab one.
Then, here’s the hack: instead of using your arms to do pull-ups, you’re going to use the cable resistance with your feet.
Hook your feet into the cable (where the rope or handle would normally go), hang from the bar, and start lifting your legs.
What you’ve basically done is turn a regular hanging leg raise into a resistance-loaded ab blaster.
Simple? Yes. Effective? Oh, you have NO IDEA.
Why This Works
Here’s why this setup is so dope:
- Adjustable for all heights. Tall? Short? Doesn’t matter. You just move the pulley up or down until it’s at the perfect angle for you.
- Zero neck/back strain. Unlike sit-ups or crunches, you’re not yanking your spine or pulling your neck forward. It’s pure core activation.
- Targets the lower abs. That stubborn area everybody hates? Yeah, this one attacks it directly.
- Forces strict form. You can’t cheat this. Either your abs and hip flexors lift that weight, or you’re hanging there looking stuck.
This is the type of movement that makes you say “never again” right after finishing—then come back for more the next day.
The 10-Minute Hanging Ab Workout
Alright, Fit Fam. Now that your setup is locked in, let’s put it to the test.
Here’s my 10-minute ab burner that’ll leave you walking funny for three days.
1. Hanging Knee Raises with Resistance (3 sets, 12 reps)
- Grab the bar, hook your feet in the cable loop.
- Lift your knees toward your chest under control.
- Squeeze your abs at the top for 2 seconds.
- Lower slow.
🔥 Targets: Lower abs, hip flexors
2. Hanging Leg Lifts to “L” Hold (3 sets, 10 reps + 10 sec hold)
- With feet still hooked in, raise your legs until they’re parallel to the floor (90 degrees).
- Hold at the top for 10 seconds on the last rep of each set.
🔥 Targets: Full ab wall + endurance
3. Hanging Oblique Twists (2 sets, 12 each side)
- Same motion as knee raises, but twist as you bring your knees up.
- Drive right knee toward left elbow, then switch.
🔥 Targets: Obliques + lower abs
4. Hanging Pike to Pulse (2 sets, 8-10 reps)
- Legs straight, lift up into a pike (like toes-to-bar).
- At the top, pulse your feet higher 2-3 inches before lowering.
🔥 Targets: Upper abs, lower abs, hip flexors
Rest time: Keep it tight—30 to 45 seconds max between sets.
Total time: Around 10 minutes.
Result: You’ll hate me… but your abs will thank me.
The Real Secret: Consistency
Here’s the thing: one workout won’t give you abs. A million crunches won’t either. Abs come from:
- Consistency in training (do this 2-3x per week)
- Nutrition discipline (sorry, abs are still made in the kitchen)
- Lifestyle balance (hydration, recovery, sleep)
This hack? It’s just another tool in the toolbox to help you get there faster—and keep your workouts exciting instead of boring.
Come Workout With Us!
Finished the workout? Great. Imagine me throwing you the biggest high-five… but then stopping mid-air. Why? Because YES, I’m proud you finished—but the job is never done! That’s why every Saturday, me, Mom, and our growing crew of Fit Fam adventurers hit the metroplex to:
- Try new trainers | Test new gyms | Play new fitness games | Eat new fit fuel | And just plain LIVE FIT
It’s not just workouts. It’s community, creativity, and energy on a whole new level. And we want YOU to jump in with us.
👉 Click the link below to see our lineup of workouts and events. Find a spot, bring your energy, and JOIN THE CREW.
More Than Workouts – WeLivFIT.com
Here’s the part I love: even when you’re not with us in person, we’re building resources for you online.
- Weekly tips & tricks (like this hack)
- Trainer spotlights
- Gym reviews
- Fitness gear & merch
- Pop-Up 360 marketing packages for trainers
We’re building the biggest hub for fitness out here—and we don’t want you to miss it.
So whether you’re a beginner looking for guidance, a trainer looking for exposure, or just someone trying to FIND YOUR FIT, we’ve got you covered.
Tap in. Literally.
Final Note
Before I sign off, let me give you one last thing—make sure you join our email list. It’s the only way to stay locked in on new events, new products, and the latest hacks we’re dropping. Because at the end of the day, here’s the truth:
STOP trying to “get in shape.”
It’s not gonna work… Just LIVE FIT.
Until next time,
—Antjuan Hicks
The Fit Son, iLivFIT