Suspended Crunch

The suspended crunch exercise uses a suspension trainer to intensely train the core body and abdominals. This is a highly effective ab exercise that allows you a great deal of flexibility due to the free moving suspension trainer.

Primary Muscle Abdominals
Secondary Muscle(s) None
Difficulty Intermediate
Equipment Suspension Trainer

Suspended Crunch Guide

The suspended crunch is an excellent abdominal exercise. It's an incredibly taxing reverse crunch movement and challenges the entire core body to help control and stabilise the movement. It demonstrates the effectiveness of the suspension trainer, allowing you to train the abs at angles that would otherwise be impossible. 

How to do the Suspended Crunch Exercise

Set-up: Lengthen the suspension trainer straps so that the foot cradles are 8-12" from the floor. 

  1. Kneel with your back to the suspension trainer and place toes into the foot cradles. 
  2. Assume a push-up / plank position, supporting the body with your hands or elbows (easiest). 
  3. Lift the hips and pull the knees toward your chest in a reverse crunch movement. 
  4. Extend the legs back to the starting position. Repeat. 


  • The body should be kept aligned, with the core muscles and glutes engaged, never allowing the hips to sag to the floor. 

Suspended Crunch Variations

  • Suspended oblique crunch - For variations on the Suspended Crunch you can specifically target the oblique muscles by powerfully twisting the knees to one side of the body at the top of the movement. Ensure that you alternative between left and right to train both sides of the abs. 


Always consult your GP before undertaking any form of weight loss, fitness or exercise.