Suspension Crunch

Suspension Crunch

The Suspension Crunch is an effective and challenging exercise that targets your abdominal muscles, specifically the rectus abdominis, obliques, and deep core stabilizers. This exercise is performed using suspension straps, which adds an element of instability, engaging more muscles and increasing the intensity of your workout. The Suspension Crunch is a great exercise for anyone looking to strengthen their core and improve overall stability. By hanging from the straps and bringing your knees towards your chest, you are forced to engage your abs to control the movement and maintain balance. This exercise also helps in enhancing body awareness and coordination. When performing the Suspension Crunch, it is important to maintain proper form and alignment. Keep your core engaged throughout the entire movement and avoid excessive swinging or momentum. Focus on using your abdominal muscles to initiate the movement, rather than relying on your arms or shoulders. To make the Suspension Crunch more challenging, you can increase the range of motion by bringing your knees to your elbows or extending your legs fully. Remember to always listen to your body and adjust the intensity based on your own fitness level. Incorporating the Suspension Crunch into a well-rounded fitness routine can help you build a strong core, improve posture, and enhance athletic performance. Remember to include it along with other core exercises and functional movements to maximize your results and overall fitness. Keep pushing yourself and enjoy the benefits of this challenging abdominal exercise!


  • Start by attaching the suspension trainer to an overhead anchor point.
  • Hold onto the handles of the suspension trainer and extend your arms overhead so that your body is at an angle with the ground.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Initiate the exercise by flexing your hips and bringing your knees towards your chest, while keeping your feet together.
  • Continue to curl your upper body towards your knees, rounding your back and squeezing your abs.
  • Pause briefly at the top of the movement to maximize the contraction of your abdominal muscles.
  • Slowly lower your body back to the starting position, maintaining control and keeping tension on your abs throughout the entire movement.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire movement to maximize the effectiveness of the exercise.
  • Control the movement by slowly lowering your body back to the starting position instead of dropping quickly.
  • Focus on contracting your abdominal muscles as you bring your knees towards your chest.
  • Keep your shoulders relaxed and away from your ears to maintain proper form.
  • Increase the intensity by extending your legs straight out instead of bending your knees.
  • Breathe out as you bring your knees towards your chest and breathe in as you extend your legs.
  • Use a suspension trainer that allows your body to move freely and adapt to different fitness levels.
  • For added challenge, try adding a twist at the top of the movement, bringing your knees towards the opposite elbow.
  • Maintain proper alignment throughout the exercise by keeping your head and neck in a neutral position.


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