Suspension Ab Crunch
TRX-style ab crunch with feet in straps — direct ab loading from the suspended push-up position.
Level: Foundation
Primary: Abs
Movement: Isolation
Type: Light Activity
Equipment: Suspension
Sports: Boxing MMA
Target muscles
The rectus abdominis drives the knee tuck. The hip flexors lift the knees. The shoulders and trunk hold the push-up position against the unstable straps.
How to perform
Setup
Place feet in the suspension straps. Assume a push-up position.
Execution
Drive the knees toward the chest by contracting the abs. Slowly extend back. Keep the hips level and core braced.
Common mistakes
- Hips dropping.
- Letting the straps swing.
- Cutting the range.
- Going too fast.
- Soft trunk.
Progressions and regressions
Regress to mountain climbers. To progress, work for time, single-leg variants.
Programming notes
Trunk work. 3 sets of 10-15 reps, twice a week.
