Crunch on Elbows (TRX / Suspension Trainer)

A suspension-based ab crunch performed with feet elevated in the TRX stirrups and elbows bent, isolating the rectus abdominis.

Instructions

1. Anchor the TRX straps at mid-length.
2. Position yourself facing away from the anchor with your feet in the TRX stirrups.
3. Assume a plank position on your forearms with your elbows on the ground for support.
4. Keep your core engaged and your body in a straight line.
5. Pull your knees toward your chest by flexing at the hips and core.
6. Pause briefly at the top when your knees are close to your torso.
7. Extend your legs back to the starting position in a controlled manner.
8. Repeat for the desired number of reps.

Tips

• This movement is primarily a hip/knee flexion exercise rather than true spinal flexion.
• Keep your elbows stationary on the ground throughout the movement.
• Avoid swinging or using momentum; maintain controlled motion.
• The forearm plank position is more stable than a hands position, allowing greater control.
• To increase difficulty, elevate your body position higher so your elbows are off the ground.