Suitcase crunch

The suitcase crunch is a great way to work the muscles of your core without the need for any equipment. This bodyweight movement specifically targets the rectus abdominis, more commonly known as the ‘six-pack’ muscles. It is similar to a V-up, however the lower back remains firmly planted against the floor. This exercise can be easily incorporated into any workout routine, and it can be performed for a set time or a specific number of repetitions. The suitcase crunch is a great way to add intensity to your ab-focused workouts. By performing the crunch, you can engage your core muscles in a way that is not achievable with traditional exercises. Not only does it work your abs, but it also helps to strengthen your lower back, hips, and glutes. It also helps to improve your balance, stability, and coordination. To perform the suitcase crunch, begin in a seated position with your legs straight out in front of you and your arms extended to the sides. Engage your core and slowly lift your legs off the floor until your thighs are parallel to the floor. At the same time, reach your arms up towards your feet. Hold this position for a few seconds, and then slowly lower your arms and legs back to the starting position. The suitcase crunch is a great way to target your core muscles and get the most out of your ab-focused workouts. Give it a try and see the improvements in your strength and stability for yourself!

1. Start by lying on your back on the ground, with your legs straight and your arms extended behind your head.
2. Tuck your knees towards your chest, rotating your pelvis to lift your glutes off the floor.
3. As you lift your glutes, flex your spine and bring your arms back over your head to perform a simultaneous crunch motion.
4. Hold this position for a few seconds.
5. Slowly return to the starting position, lowering your arms and legs back down to the ground.
6. Repeat the movement for a set time or a specific number of repetitions.
7. Engage your core throughout the exercise to maximize the effectiveness.
8. Focus on keeping your lower back firmly planted against the floor to target the rectus abdominis muscles.
9. Perform the suitcase crunch as part of your regular workout routine to strengthen your core.
10. Enjoy the benefits of improved balance, stability, and coordination.

1. Ensure that you have enough space around you to perform the exercise without any obstacles.
2. Before starting the exercise, make sure that your back is firmly planted on the ground.
3. Keep your legs straight throughout the movement to engage your core muscles effectively.
4. Engage your core and avoid using momentum to perform the movement. This will help to target your abdominal muscles more effectively.
5. Do not strain your neck or pull on your head while performing the crunch motion. Keep your neck and head in a neutral position.
6. If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional.
7. Breathe properly throughout the exercise. Inhale during the starting position and exhale as you perform the crunch motion.
8. Start with a comfortable number of repetitions or a set time and gradually increase the intensity as your strength and stability improve.
9. Listen to your body and take breaks if needed. It’s important to rest and recover between sets to avoid overexertion.
10. If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before attempting the suitcase crunch or any new exercise.

One way to incorporate the suitcase crunch into your workouts is by adding it to your ab-focused routine. You can perform the exercise for a set time or a specific number of repetitions. Here's an example of how you can include it in your workout: 1. Begin your workout with a warm-up, such as jogging or jumping jacks, to get your blood flowing and prepare your muscles for exercise. 2. Move on to your ab-focused routine, which can include exercises like planks, Russian twists, and bicycle crunches. 3. After completing a few sets of these exercises, incorporate the suitcase crunch into your routine. 4. Lie on your back on the ground with your legs straight and your arms extended behind your head. 5. Tuck your knees toward your chest, rotating 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. 6. Hold this position for a few seconds, engaging your core throughout the exercise. 7. Slowly return to the starting position, lowering your arms and legs back down to the ground. 8. Repeat the movement for a set time or a specific number of repetitions. 9. Focus on keeping your lower back firmly planted against the floor to target the rectus abdominis muscles. 10. Continue with the rest of your ab-focused routine, incorporating other exercises as desired. 11. Finish your workout with a cool-down, such as stretching or