Suitcase Crunch 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Exercise Ball
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Suitcase Crunch is a dynamic abdominal exercise that primarily targets the abs while also engaging the obliques as secondary muscles. Utilizing an exercise ball for added instability, this exercise involves lying on your back with the exercise ball placed between your feet and ankles. With arms extended straight overhead, you lift your legs and the exercise ball towards the ceiling while simultaneously crunching upwards, bringing your shoulders off the floor towards your knees. This movement effectively engages the abdominal muscles, particularly the rectus abdominis, while also working the obliques to stabilize the torso. The instability provided by the exercise ball adds an extra challenge, requiring increased core activation for balance and control throughout the exercise.
How to Perform
Start by lying on your back on the floor with your legs straight and your arms extended behind your head, establishing the initial position.
Initiate the movement by bringing your knees towards your chest while simultaneously rotating your pelvis to lift your glutes off the floor, engaging the abdominal muscles.
At the same time, flex your spine and bring your arms back over your head to perform a crunch motion, further contracting the abdominal muscles.
Hold the crunch position briefly to maximize muscle engagement and focus on the contraction.
Slowly return to the starting position by extending your legs and lowering your glutes back to the floor, maintaining control throughout the movement.
Ensure smooth and controlled movements throughout the exercise to prevent strain and optimize muscle activation.
Focus on breathing rhythmically, exhaling as you perform the crunch and inhaling as you return to the starting position.
Keep your neck and head in a neutral position to avoid unnecessary strain and maintain proper alignment throughout the exercise.
Utilize the exercise ball for added stability and balance, engaging the core muscles to control the movement effectively.
Adjust the intensity of the exercise by varying the speed and range of motion, gradually increasing as strength and stability improve over time.
Tips
Begin by lying on your back with legs straight and arms extended overhead, holding the exercise ball between your feet.
Engage the abdominal muscles and obliques to stabilize the torso and prepare for the movement.
Simultaneously lift your legs and the exercise ball towards the ceiling while crunching upwards, bringing your shoulders off the floor.
Focus on squeezing the abs and obliques as you reach the peak of the movement, maximizing muscle contraction.
Hold the contraction briefly to intensify the engagement of the target muscles and enhance the effectiveness of the exercise.
Slowly lower your legs and the exercise ball back towards the floor while controlling the descent to maintain tension in the abs and obliques.
Avoid arching your back excessively during the movement; keep the spine neutral to prevent strain and ensure proper form.
Breathe rhythmically throughout the exercise, exhaling as you crunch upwards and inhaling as you lower your legs and the exercise ball.
Maintain stability and balance by actively engaging the core muscles and focusing on controlling the movement of the exercise ball.
Perform the exercise with controlled and deliberate movements, aiming for quality over quantity to maximize results and minimize the risk of injury.
How Not to Perform
Avoid using momentum to lift the legs and the exercise ball; instead, focus on controlled movements to engage the abs and obliques effectively.
Do not arch your back excessively during the movement; maintain a neutral spine to prevent strain on the lower back and ensure that the focus remains on the abdominal muscles.
Avoid holding your breath; remember to breathe rhythmically throughout the exercise to maintain energy levels and optimize oxygen flow to the muscles.
Do not rush through the movement; perform each repetition with deliberate and controlled movements to maximize muscle engagement and prevent injury.
Avoid overextending the arms or shoulders during the crunch; keep them stable and in line with your body to minimize strain and maintain proper form.
Do not neglect to engage the obliques; actively involve these secondary muscles by focusing on twisting the torso slightly as you lift your shoulders off the floor.
Avoid letting the exercise ball drift off course; maintain control over its movement by using the strength of your abs and obliques to guide it through the exercise.
Do not allow your neck and head to strain forward; keep them aligned with your spine to prevent unnecessary tension and focus the energy on the targeted muscles.
Avoid using excessive force or weight; choose a suitable exercise ball resistance to challenge the muscles without compromising form or risking injury.
Do not neglect proper warm-up and stretching before performing the exercise; this helps prepare the muscles for the workout and reduces the risk of strain or injury.
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.
