Abs Exercise 25:Kneeling rope pull-down

Connect a rope to a high pulley. Grasping the rope, kneel facing the pulley and place your hands against your forehead. 

Position yourself so the cable is nearly vertical. Pull your sternum toward your pelvis until your elbows touch your knees. Exhale fully as you contract your abs. Return to the starting position and repeat. This movement also stresses the intercostals and serratus, which are located atop your rib cage. Do two sets of 20 reps.