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Waist · Dumbbell
Dumbbell Suitcase Crunch
Dumbbell Suitcase Crunch is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors, obliques and shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Transversus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
- Obliques · External Oblique, Internal Oblique
- Shoulders · Anterior Deltoids
- Forearms · Forearm Flexors
How to do Dumbbell Suitcase Crunch
- Lie on your back with your legs extended vertically and your feet together. Hold a dumbbell with both hands above your chest and extend your arms toward your legs.
- Engage your core and lift your head, shoulders, and upper back while reaching the dumbbell toward your feet.
- Pause briefly at the top and contract your abdominal muscles while keeping your legs raised and still.
- Slowly lower your upper back toward the floor while maintaining the vertical leg position, then repeat.
Form tips
- Keep your arms extended and the dumbbell securely held with both hands.
- Keep your lower back controlled against the floor as you lower your torso.
- Avoid swinging your arms or using momentum to complete the crunch.
- Exhale as you crunch upward and inhale as you lower your upper body.
Dumbbell Suitcase Crunch alternatives
More abs exercises
Dumbbell Suitcase Crunch FAQ
What muscles does Dumbbell Suitcase Crunch work?
Dumbbell Suitcase Crunch mainly works the abs in the waist (Rectus Abdominis and Transversus Abdominis). The hip flexors, obliques, shoulders and forearms work as secondary muscles.
What equipment do you need for Dumbbell Suitcase Crunch?
You need a dumbbell.
How many sets and reps of Dumbbell Suitcase Crunch should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Suitcase Crunch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Suitcase Crunch burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Suitcase Crunch?
Other exercises for the abs include Crunch With Medicine Ball, Band Kneeling Crunch, Band Bicycle Crunch and Reverse Crunch.
For developers
Use Dumbbell Suitcase Crunch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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