​Elevate Your Ab Routine with This Killer Core Sequence

Nothing says "dedicated athlete" quite like a sculpted core. While bulging biceps and a broad back showcase strength, a defined six-pack exudes unwavering commitment. Sure, some are genetically blessed with lean midsections, but for most, achieving that chiseled look requires a trifecta of clean eating, heavy lifting, and targeted ab workouts. It's not just about aesthetics; a strong core enhances posture, balance, and overall athletic performance.

Some people swear that a strong core is the byproduct of heavy compound lifts. And while that's undoubtedly true, if you want to jumpstart your core progress, you'll need to add in some dedicated ab work. Enter suitcase crunches and Russian twists—a core sequence that will have your abs burning and your core stronger.

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Benefits of Suitcase Crunches to Russian Twists

"The two exercises offer slightly different benefits," says Triana Brown, head of talent and product development at Solidcore and a NASM-certified fitness trainer. "Russian twists develop rotational power and oblique engagement through controlled side-to-side movements, while suitcase crunches challenge core stability and endurance by loading weight on just one side of the body. Together, they create an effective core exercise that builds both dynamic rotational strength and anti-rotational stability, improving functional strength for both athletic performance and daily activities."

Muscles Worked 

Both suitcase crunches and Russian twists work many of the same muscles—the abdominals, obliques, hip flexors, and back extensors.

"Suitcase crunches focus on the rectus and transverse abdominis, strengthening the core's front and deep layers," Brown says. "On the other hand, Russian twists primarily target the internal and external obliques while also engaging the abdominal muscles and back extensors." 

How To Perform the Sequence

1. Lie on your back with arms and legs extended. 
2. Bring both legs and arms together, squeezing your abs as you connect hands to feet. 
3. Return to start, then come into a “V” position, leaning back slightly. 
4. Keep your legs extended, then twist your torso side to side for 6 total Russian twists. 
5. Repeat.

Beginner Modification for the Suitcase Crunch 

To make this more accessible, Brown says to avoid lowering your torso to the ground. "Lean the torso back partially as the legs extend, or place your hands on the ground by or below your hips," she adds. "Use fingertip weight to drive the tension to the abdominals. As you gain more strength, try a hand off or both for a couple of reps."

Beginner Modification for the Russian Twist

If you're a beginner, Brown suggests starting with your feet planted firmly on the ground for stability. "This reduces the intensity and lets you focus on proper form before progressing to more challenging variations," she adds. "Feel free to decrease the angle at which you lean back to decrease tension. You can also perform smaller twists initially, gradually increasing the rotation as your strength improves."

Common Form Mistakes

For a lot of ab exercises, the form mistakes tend to be the same: arching your lower back, not bracing your core, relying on momentum to power through the movement, and so on. With the Russian twist, which is considered a more advanced move, Brown adds that over-rotating and letting your legs drift side to side are also common slip-ups. 

"As with any core exercise, don’t forget to breathe," she adds as a reminder. "Exhale as your muscles contract, inhale as they lengthen."