Weighted Suitcase Crunch
Targets the full rectus abdominis
Requires a dumbbell
Intermediate level
Builds core strength and definition
Can be done at home or the gym
Step 1
Lie on your back on a mat with both legs extended and arms straight overhead, holding a dumbbell with both hands. Engage your core by drawing your belly button toward your spine. This is your starting position.
Step 2
Exhale and simultaneously raise both legs to roughly 90 degrees while bringing the dumbbell forward and up toward your feet, lifting your head, shoulder blades and torso off the mat. Think of folding your body in half like a suitcase closing. Keep your legs straight and the movement controlled throughout.
Step 3
Inhale and slowly lower your arms and legs back toward the starting position, keeping your feet from touching the floor at the bottom to maintain tension on your core. Repeat for the specified number of reps.
Exercise Benefits
The weighted suitcase crunch is a challenging core exercise that targets the entire rectus abdominis by requiring your upper and lower body to work together simultaneously. Holding a dumbbell adds progressive overload to a movement that can otherwise become too easy, making it a great step up from standard crunches or leg raises. It also demands significant hip flexor and core control, making it as much a stability exercise as a strength one.
