crunch (suspended)

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Categories

Level

  • Moderate

Muscles Involved

  • Abs
  • Quads
  • Glutes

Equipment

  • Suspension trainer

Remark or addition

Description

  • The suspended crunch exercise uses a suspension trainer to intensely train the core and abs. This is a highly effective ab exercise that allows you a great deal of flexibility due to the free moving suspension trainer.
  1. Kneel with your back to the suspension trainer and place toes into the foot cradles.
  2. Assume a push-up / plank position, supporting the body with your hands or elbows.
  3. Lift the hips and pull the knees toward your chest in a reverse crunch movement.
  4. Extend the legs back to the starting position. Repeat.

Points of attention

  • The body should be kept aligned with the core muscles and glutes engaged, never allowing the hips to sag to the floor.

Progression Ladder

  •  For variations on the suspended crunch you can specifically target the oblique muscles by powerfully twisting the knees to one side of the body at the top of the movement. Ensure that you alternate between left and right to train both sides of the abs.