Wide Crunches (Suitcase Crunches) Guide
Wide Crunches, commonly referred to as Suitcase Crunches, are an effective exercise targeting your abdominal muscles, specifically enhancing the obliques and rectus abdominis. Follow this step-by-step guide to ensure proper form and technique:
Step-by-Step Instructions
- Start by lying flat on your back with your legs extended and arms stretched overhead on the floor.
- Lift your legs and arms to meet above your abdomen, bending at the waist to form a “V” shape with your body
- Hold the ‘crunched’ position for a moment, focusing on tightening your abdominal muscles.
- Slowly lower your arms and legs back to the starting position.
Key Tips:
- Ensure you keep your movements controlled and steady.
- Avoid pulling your neck or shoulders upwards during the exercise.
- To increase intensity, hold the ‘V’ shape longer or add a weight between your feet.
Contrast Workout Tips for Push-Ups
- Start with standard push-ups for muscle activation and strength. Perform 5-8 reps at a slow, controlled pace.
- Immediately follow with explosive push-ups, where you push off the ground with enough force for your hands to leave the mat. Aim for 3-5 reps.
- Incorporate weighted push-ups using a weighted vest or a backpack for added resistance, performing 4-6 reps.
- Switch to clapping push-ups or push-ups with a clap behind the back to increase explosive power, aiming for 3-5 reps.
- Use a slow eccentric push-up where you lower yourself very slowly for 3-5 seconds, then explode up. Do 4-6 reps.
- Finish the set with plyometric push-ups onto elevated surfaces like push-up handles or books to enhance depth and explosive strength, 3-5 reps.
Variations
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- Standard Push-Up: The foundation of all push-up variations. Ensure proper form by keeping your body in a straight line from head to heels. For more details, visit this page.
- Knee Push-Up: Ideal for beginners or as a warm-up. Perform push-ups from your knees instead of your toes to reduce the weight and strain on your upper body. Learn more here.
- Wide Grip Push-Up: Place your hands wider than shoulder-width apart to emphasize your chest muscles. Perfect for targeting the outer chest. Detailed technique can be found here.
- Diamond Push-Up: Bring your hands together under your chest to form a diamond shape with your fingers. This focuses on the triceps and the inner chest. Technique tips here.