Suspended Reverse Crunch

AbdominalsBody WeightBeginner
1. Start by positioning yourself in a hanging suspension trainer, with your hands holding onto the handles and your body hanging freely. 2. Engage your core by pulling your belly button towards your spine. 3. Bend your knees and bring them towards your chest, while keeping your feet close together. 4. Exhale as you curl your pelvis upwards, lifting your hips off the ground. 5. Pause at the top for a moment, focusing on contracting your lower abdominal muscles. 6. Inhale as you slowly lower your hips back down, extending your legs back to the starting position. 7. Repeat the exercise for the desired number of repetitions, maintaining control and engaging your core throughout the movement. 8. Remember to keep your upper body stable and avoid swinging or using momentum to perform the exercise.

How to perform the Suspended Reverse Crunch

  1. Set up. Set up in a stable, balanced starting position appropriate for the Suspended Reverse Crunch using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your abdominals rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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