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Ab Strengthening Exercise (Better Than Situps)
by Shin Ohtake on Tuesday, September 08, 2009 • 24 Comments
Strengthen Your Abs With Suitcase Squats:
One question I’m often asked is, “What ab exercises can I do other than the traditional sit-ups and crunches?”. Well, if you’ve been following me or have read any of my articles, you know that I’m not a big fan of “traditional” ab exercises. Here’s why:
Most traditional ab exercises involve rounding and/or flexion of the spine, which is not functional. By “not functional”, I mean that it’s not the way your body was meant to naturally move. Think about it, what movement in your daily activity requires you to round or flex your spine? Unless you’re a coal miner walking underground with a 4 foot ceiling, everything you do is with an erect spine. Walking, running, and even when you sit, your back is generally straight (or should be, anyway!). And when you have to bend down to pick something up off the floor, you’d bend from your knees and flex from your hips, but your spine is supposed to stay straight. Excessive rounding or flexing of the spine is not only non-functional, but can also cause back injuries. Your back was simply not designed for it. The function of your abdominal muscles or “core” is to protect your spine from excessive flexion, extension, and rotation. Basically, the job of your core is to keep your spine as rigid as possible at all costs. This is also known as mid-line stabilization.
If you want to functionally strengthen your abs, it’s best to choose exercises that stimulate your abs to have to brace and protect your spine from moving. One very effective example is the suitcase squat. You carry a weight only in one hand (just like carrying a suitcase, hence the name) and perform a full squat. Since you’ll be lopsided, your abdominal muscles have to work harder to keep your spine from bending over to one side. This is a great core stimulating, functional, full-body exercise that works your entire body. So instead of doing crunches or sit-ups next time, try the suitcase squats. You’ll not only burn more calories with this full-body exercise, but you’ll strengthen your abs the way they were designed to function—to protection your spine.
Try this one out and let me know what differences you feel. Do you think you can give up sit-ups and crunches for good? Please post your comments below.
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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24 Comments
Posted by Michelle on 09/09 at 08:25 AM
love this one, i enjoy squats & ab training in 1 will fit into my program perfectly
Posted by Anne Kooy on 09/09 at 08:36 AM
Thanks, this is difficult, but challenging and hopefully rewarding. I was getting rather fed up with crunches and sit ups…
Posted by JUdy Randle on 09/09 at 08:39 AM
Much Thanks Shin!!!
I am in absoulte agreement with you about traditional crunches…they are not functional!
I am using the suitcase squats in class starting
Friday!!
Continued Manificence to U!!
Judy Randle
ACSM
Posted by Ada on 09/09 at 08:42 AM
Hi Shin,
Great workout, I can really feel my abs working.
Can I use a Kettlebell instead of a weight-bar?
Posted by bety on 09/09 at 08:51 AM
great exercise, and your wife looks perfect too.
Posted by Rachel D on 09/09 at 09:17 AM
iv done squats with weights already but this seems more challenging so i look forward to adding it into my workout;)
Posted by Tasha on 09/09 at 09:38 AM
im so keen to try that out and see how it works. il be sure to post the results. 
Posted by Cory on 09/09 at 10:29 AM
Looks like a great exercise! Only problem is that I already to squats in each of my exercise routines (I’m doing Stronglifts 5x5). Lead off with them, actually. So it’ll be tough doing another couple of sets of squats to get my ab work in, but I’ll give it a try and see how it feels ^^d
Posted by Mary on 09/09 at 12:52 PM
What a great exercise! When some people think about working the abs, they may only be thinking of the rectus abdominus, those ab muscles in front and on top of the torso. But in addition to that we want to incorporate the core muscles…external & internal obliques, transverse abdominals, and muscles in the lumbar and pelvic areas. That is why I always have my students do variations of the plank position. Modified plank position: Hands and forarms on floor with elbows under shoulders. Instead of kneeling on the kneecaps, cross the ankles to support the body on the lower portion of the quads. Oh, did I say keep your butt down? Yeah…keep that butt down while engaging your lower back. Upper back is flat…sepparate the scapula (“wing bones”). Full plank would be with the legs extended out. Hear of walking the plank? That’s right…we’re flat as a board not a wet as a noodle! Variations inclued but not limited to… 1 leg hover, 1 leg tap out & in, shift body forward and back, from elbows to straight arms & back down again, alternate knees in, alternate knee to side/shoulder…and so on. And lets not forget side plank. Feet stacked, hips stacked, shoulders stacked. Modifiled postion with top leg bent over and at the front with foot flat. Advanced… top leg hover or tap front and back, hip dips, reach under body with/without weight & lift up. The moves are endless… using the stability ball would be next… but enough said for now!
Mary
WITS Certified…among other things
P.S. I Love Burpees!
P.P.S. Let’s Get Ripped!
Posted by jan swanepoel on 09/09 at 02:22 PM
Hi
This exercise makes sense in most respects. However, I am 74 yrs old, have played a lot of squash ( I still regularly ) and I find that this suitcase squat puts tremendous strain on my left knee, just below the cap.
So I have my doubts whether I should do it….
Jan
Posted by Caroline L Grable on 09/09 at 02:27 PM
I WILL START TODAY AND WILL LET YOU KNOW WHAT THE OUT COME IS. THANKS
Posted by max on 09/09 at 03:18 PM
once again, your the best!!!!!!!!!!!!
Posted by John Cardillo on 09/09 at 10:17 PM
I have a bad right knee but with my knee brace on it may work…I will le t you know.
John
Posted by Cynthia K Murphy on 09/13 at 09:03 PM
I’ve tried the suitcase squats three times now and I really enjoy adding them to my abdominal workouts. Thanks Shin again you’re the best.
Posted by Cory on 09/13 at 09:18 PM
Gave this a go a couple of times since I last posted and ran into a couple of problems. First is that I often do squats at the beginning of my workouts, so finishing with another few sets of squats, even if the weight was low, was a bit of a challenge for me! The other thing was that I felt this exercise much more in my low back area than in my abs. Makes me wonder if my back is weaker than my abs.
Posted by Susan Ohtake on 09/14 at 03:17 AM
Cory, if you’re having low back pain, it may be due to incorrect form. Make sure your back is straight (neutral spine) when you lift and that you are bracing your abs and lifting with your legs, not your back. Try that and see if that feels better 
Posted by Cory on 09/14 at 03:32 AM
Susun, thanks for the reply! It’s not pain that I feel, just the muscles that are contracting while I’m doing the exercise seem to be more in my back than in my front. Or maybe I’m just not used to what functional ab work is supposed to feel like :S
I’m pretty confident as to my form, but will double check everything one more time just to be sure.
Thanks again!
Posted by butt exercises on 09/14 at 09:04 PM
awesome move… I have been looking for new ways to change up my squat and this is a great core move to get me away from hanging leg lifts for awhile!
Posted by Leon H on 09/23 at 02:00 AM
I have now tried this exercise a few times, and I am yet to feel any abdominal burn like I experience with 2 sets of 30 situps when done with proper focus.
Do I need to increase the weight till it nearly pulls me over or am I getting benefit without necessarily feeling the burn?
I am using 11 kg = approx 25 lbs in a dumbell.
Cheers,
Leon.
Posted by Shin Ohtake on 09/23 at 03:18 PM
Hi Leon,
With this ab exercise you won’t feel a burn in your abs, but that doesn’t mean that you’re not working them. The function of you abs is to keep midline stabilization, so anytime you have external force acting on your spine, your abs kick in to protect it. So you may need to go slightly heavier… try it out and see how it feels.
Posted by ghada aladawy on 10/05 at 04:42 AM
great exercise really i feel all my body working specially my abs and my abdominal i like squat it feel me many something burning thanks for you and your wife
Posted by Vicoria Medlin on 11/19 at 07:47 PM
LOVE FUNCTION! I am going to be 45 yrs old and have never been stronger because of exercises like this!
Keep ‘em coming Shin and Susan!
Thanks,
Victoria
Posted by Eileen on 01/02 at 12:24 AM
Hi shin,
Yes i do see alot of people doing suitcase squats awesome !! Two questions: Now I squat 75kg with olympic bar (Just over my bodyweight) I weigh 72kg. Now is that just as good as the suitcase squats ? Because I do get a full-body workout and through the abbs. 2nd question: Do you think I should confuse the muscles by doing fast suitcase squats after the barbell squats ? That way I would be working the fast and slow twitch. Would love your feed back on that. Thanks Eileen
Posted by Timothy Cox on 09/09 at 08:03 AM
excellent, i love this it,s not easy at first but not only do you work your abs, you get some squats in.