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Instructions
- Lie flat on your back on a mat holding a dumbbell with both hands above your chest.
- Raise your legs and keep them straight up towards the ceiling throughout the movement.
- Lift your upper back off the floor and reach the dumbbell towards your feet.
- Pause briefly at the top while contracting your abs.
- Lower your upper body back to the starting position with control, keeping your legs elevated.
Technical Tips
- Keep your legs straight and stable throughout the exercise.
- Avoid swinging your arms to lift the weight.
- Maintain your lower back pressed into the floor for maximum abdominal engagement.
Breathing Tips
- Inhale as you lower your upper body back down.
- Exhale as you crunch upwards and reach towards your feet.
Medical restrictions
- Lower back injuries
- Herniated disc
- Severe abdominal strain
How do I perform the Dumbbell Suitcase Crunch with legs kept up safely?
To perform the Dumbbell Suitcase Crunch safely with your legs kept up, keep them straight and stable, engage your abs fully, lift with controlled movement, and avoid using arm momentum to prevent lower back strain.
What muscles does the Dumbbell Suitcase Crunch with legs up work?
The Dumbbell Suitcase Crunch with legs up primarily targets the abs, specifically the rectus abdominis, while also engaging the external obliques and hip flexors for stabilization throughout the movement.
Is keeping the legs up during Dumbbell Suitcase Crunch harder?
Yes, keeping your legs up during the Dumbbell Suitcase Crunch increases core tension and difficulty, enhancing abdominal activation and stability demands compared to the standard variation.
The Dumbbell Suitcase Crunch is a highly effective core strengthening exercise that targets the abdominal muscles with additional stability demands. In this variation, the legs remain straight up towards the ceiling throughout the entire movement, placing constant tension on the core. Holding a dumbbell in both hands above the chest, the exerciser performs a crunch by lifting the upper back off the floor and reaching towards the feet while keeping the legs stable and elevated. This movement effectively isolates the rectus abdominis and increases muscle activation by eliminating leg momentum. It is ideal for developing abdominal strength, definition, and control. This exercise also improves overall trunk stability, essential for functional strength and posture maintenance during compound lifts. The Dumbbell Suitcase Crunch with legs kept elevated is particularly beneficial for those seeking advanced abdominal endurance, improved coordination, and enhanced core aesthetics in their training routine.