Suspended Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Suspended Crunch is a bodyweight exercise designed to strengthen the core muscles, with a primary focus on the abdominals. By utilizing suspension straps or a similar setup, the exerciser hangs with arms extended overhead, engaging the core to stabilize the body. The movement involves flexing the spine to bring the knees towards the chest, contracting the abdominal muscles intensely throughout the range of motion. While targeting the abs, this exercise also engages the obliques as secondary muscles, contributing to improved core stability and strength. This compound exercise requires minimal equipment, making it accessible for individuals aiming to enhance their core strength and stability.
How to Perform
Begin by adjusting the suspension trainer straps to ensure the foot cradles hang approximately 8-12 inches from the floor.
Position yourself facing away from the suspension trainer and kneel down, placing your toes securely into the foot cradles.
Transition into a push-up or plank position, supporting your body weight with your hands or elbows, choosing the option that best suits your fitness level.
Engage your core muscles and lift your hips, initiating a reverse crunch movement by pulling your knees towards your chest.
Slowly extend your legs back to the starting position, maintaining control throughout the movement.
Repeat the exercise for the desired number of repetitions.
Throughout the exercise, focus on keeping your body aligned and stable, ensuring that your core muscles and glutes remain engaged to prevent the hips from sagging towards the floor.
To increase the intensity, you can experiment with variations such as adjusting the angle of your body or incorporating pauses at different points in the movement.
Remember to breathe steadily and avoid holding your breath during the exercise to promote proper oxygen flow and muscle engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin by setting up the suspension trainer, adjusting the straps so that the foot cradles hang at a height of 8-12 inches from the floor.
Position yourself facing away from the suspension trainer, kneeling down, and securely placing your toes into the foot cradles.
Transition into a plank position, supporting your body either with your hands or elbows, depending on your comfort level and fitness ability.
Engage your core muscles and lift your hips, initiating a movement by pulling your knees towards your chest in a reverse crunch motion.
Slowly extend your legs back to the starting position while maintaining control and stability.
Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and control throughout.
Throughout the exercise, concentrate on keeping your core muscles engaged and preventing your hips from sagging towards the floor.
For added challenge, you can experiment with variations such as adjusting the angle of your body or incorporating pauses during the movement.
Remember to breathe continuously and avoid holding your breath during the exercise to ensure proper oxygenation and muscle engagement.
How Not to Perform
Avoid excessive swinging: Maintain control throughout the movement and refrain from using momentum to swing your body. This ensures that the focus remains on the targeted muscles and reduces the risk of injury.
Do not arch your back: Keep your spine in a neutral position throughout the exercise to prevent excessive strain on your lower back. Avoid arching or overarching, as this can lead to discomfort and potential injury.
Avoid using only momentum: Instead of solely relying on momentum to lift your legs, focus on engaging your core muscles to perform the movement. This ensures that the abdominals and obliques are effectively targeted and strengthens them more efficiently.
Do not allow your hips to sag: Maintain a straight line from your head to your heels throughout the exercise. Avoid letting your hips drop towards the floor, as this reduces the effectiveness of the exercise and increases the risk of strain on your lower back.
Avoid holding your breath: Remember to breathe steadily and rhythmically throughout the exercise. Holding your breath can increase tension in your muscles and limit their effectiveness. Focus on exhaling as you lift your legs and inhaling as you return to the starting position.
Do not rush the movement: Focus on performing each rep with control and precision rather than rushing through them. Slow, controlled movements ensure that the targeted muscles are fully engaged and maximize the effectiveness of the exercise.
Avoid placing excessive strain on your neck: Keep your neck in a neutral position throughout the exercise by avoiding excessive tilting or straining. This helps prevent neck discomfort and allows you to focus solely on engaging your core muscles.
Do not neglect proper form: Pay attention to your form and technique throughout the exercise. Ensure that your shoulders, hips, and feet are aligned properly and that your core muscles are engaged. Maintaining proper form prevents injuries and maximizes the benefits of the exercise for your abs and obliques.
Avoid hyperextending your knees: Keep a slight bend in your knees throughout the movement to avoid hyperextension. This helps protect your knee joints and ensures that the focus remains on your core muscles rather than your lower body joints.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
