Suspended Crunch is a great exercise for strengthening the core and improving balance. It works the abdominal muscles as well as the lower back and hip flexors. To perform this exercise, adjust the straps so the handles are at an appropriate height. Start with your legs straight and your hips extended, then flex the hips and knees to draw your knees towards your chest. Pause at the peak contraction, and then return to the starting position. This exercise is an effective way to build core strength and stability.
To incorporate the Suspended Crunch into your workouts, you can include it as part of your core training routine. Here's how you can do it:
1. Warm-up: Before starting any exercise, it's essential to warm up your body. Perform some light cardio exercises like jogging or jumping jacks to get your heart rate up and loosen up your muscles.
2. Set up the suspension system: Adjust the straps so that the handles are at an appropriate height. Ensure that the suspension system is securely anchored to a stable structure.
3. Assume the starting position: Stand facing the suspension system and place your feet into the handles while in a push-up position. Keep your legs straight and your hips extended. This will be your starting position.
4. Perform the exercise: Initiate the movement by flexing your hips and knees, drawing your knees towards your chest. Keep your abdominal muscles engaged as you bring your knees in. Pause for a moment at the peak contraction, feeling the tension in your core.
5. Return to the starting position: Slowly extend your legs and hips, returning to the starting position. Keep your movements controlled throughout the exercise.
6. Repetitions and sets: Aim to perform 10-15 repetitions of the Suspended Crunch. Start with 1-2 sets and gradually increase the number of sets as you get stronger.
7. Rest and recovery: Take a short rest period of 30-60 seconds between sets to allow your muscles to recover.