Dumbbell suitcase crunch
The dumbbell suitcase crunch is an advanced abdominal exercise that can help you build the coveted "six pack" muscles. This exercise is a weighted version of the traditional crunch, making it far more challenging. The addition of a weight provides a unique stimulus to the core, one that can be difficult to achieve with regular abdominal exercises.
The key to performing the dumbbell suitcase crunch correctly is to maintain good form and to keep the weight close to your body. Start by lying on the floor with your feet flat on the ground and your knees bent. Hold a dumbbell close to your chest and brace your core. Slowly raise your upper body off the ground by curling your torso up. Hold for a second and then slowly lower back to the starting position. Ensure that you keep your core engaged throughout the movement.
The dumbbell suitcase crunch is a great way to challenge your core and build the muscles of the abdomen. It helps increase the intensity of your training, making it an ideal exercise for those looking to take their abdominal workouts to the next level. However, due to the added weight, it is important to use caution when performing this exercise. Make sure you use a weight that is appropriate for your current strength and fitness level. If you are new to this exercise, start with a light weight and gradually increase the weight as you become stronger.
Type:
Strength
Muscles Used:
Abdominals
Level:
Intermediate
Equipment:
Medicine Ball
Benefits Of This Exercise
- The dumbbell suitcase crunch is an advanced abdominal exercise that can help you build and strengthen the core muscles, leading to increased abdominal definition.
- It is a great way to challenge your core and take your abdominal workouts to the next level.
- This exercise allows you to train in lower rep ranges when bodyweight crunches become too easy.
- Weighted ab training can help the core muscles grow and look more defined, while also increasing abdominal strength.
- It is important to use caution when performing this exercise and ensure that you use a weight that is appropriate for your current strength and fitness level.
Step by Step Instructions For Dumbbell suitcase crunch
- Lie on your back on the ground with your legs straight and your arms extended behind your head, holding a medicine ball.
- Tuck your knees toward your chest, rotating your pelvis to lift your glutes from the floor.
- As you lift your glutes, flex your spine and bring your arms back over your head to perform a crunch motion.
- Pause briefly in the crunch position.
- Return to the starting position by lowering your glutes back to the floor and extending your legs and arms.
Warm Up Tips
- Start by lying on your back on the ground with your legs straight and your arms extended behind your head, holding a medicine ball.
- Tuck your knees toward your chest, rotating your pelvis to lift your glutes from the floor.
- Flex your spine and bring your arms back over your head to perform a simultaneous crunch motion.
- Pause briefly and then return to the starting position.
The dumbbell suitcase crunch is an advanced abdominal exercise that can help you build the coveted "six pack" muscles. It is a weighted version of the traditional crunch, making it more challenging and providing a unique stimulus to the core.
To perform the dumbbell suitcase crunch correctly:
- Start by lying on the floor with your feet flat on the ground and your knees bent.
- Hold a dumbbell close to your chest and brace your core.
- Slowly raise your upper body off the ground by curling your torso up.
- Hold for a second and then slowly lower back to the starting position.
- Keep your core engaged throughout the movement.
The dumbbell suitcase crunch is a great way to challenge your core and build the muscles of the abdomen. It is ideal for those looking to take their abdominal workouts to the next level. However, use caution and start with a weight that
Dumbbell suitcase crunch Safety Tips
- Start with proper form: Begin by lying on your back on the ground with your legs straight and your arms extended behind your head holding a dumbbell. This will be your starting position.
- Engage your core: Before you start the movement, make sure to brace your core. This will help stabilize your spine and protect your lower back.
- Maintain good form: As you perform the movement, tuck your knees towards your chest and rotate your pelvis to lift your glutes from the floor. At the same time, flex your spine and bring your arms back over your head to perform a simultaneous crunch motion.
- Keep the weight close to your body: Throughout the exercise, make sure to keep the dumbbell close to your chest. This will help maintain control and stability.
- Control your movements: Avoid using momentum to swing the weight or rush through the exercise. Instead, focus on controlled and deliberate movements to fully engage your core muscles.
- Pause at the top: After each crunch motion, pause for a brief moment at the top before returning to the starting position. This will enhance the contraction of your abdominal muscles.
- Choose an appropriate weight: Use a dumbbell weight that is suitable for your current strength and fitness level. If you are new to this exercise, start with a light weight and gradually increase as you become stronger.
- Listen to your body
Incorporating Into Other Workouts
One way to incorporate the dumbbell suitcase crunch into your workouts is to include it as part of your abdominal training routine. Here is an example of how you can incorporate this exercise:
1. Warm up: Begin your workout with a dynamic warm-up to prepare your body for exercise. This can include exercises such as jumping jacks, high knees, and arm circles.
2. Main workout: After warming up, move on to the main part of your workout. Start with bodyweight crunches to engage your abdominal muscles and prepare them for the weighted exercise.
3. Dumbbell suitcase crunch: Once you have completed a set of bodyweight crunches and feel ready to progress, grab a dumbbell that is appropriate for your strength level. Lie on the floor with your feet flat on the ground and your knees bent. Hold the dumbbell close to your chest and brace your core. Slowly raise your upper body off the ground by curling your torso up, while also tucking your knees toward your chest and lifting your glutes off the floor. Hold for a second at the top of the movement, then slowly lower back to the starting position. Aim for 8-12 reps per set.
4. Rest and repeat: After completing a set of dumbbell suitcase crunches, take a short rest period before repeating the exercise for a total of 2-3 sets. Remember to maintain good form and keep the weight close to your body throughout the movement.
5. Cool down: Finish