Training of the lateral abdominals with the Suspension Trainer
- Degree of Difficulty 60% 60%
- Lay on your back with legs tucked. Arms stretched.
- Push handles down with your hands. Roll-up your upper body and lead your hands to the side of your knees.
- Slowly roll back to the starting position.
- The head, back and buttocks are placed on the bottom. The knee joints are flexed about 90 degree. The lower legs are parallel to the bottom. The toes are tightened. The arms are stretched and the palms point down forward. The VarioSling is under tension.
- The upper body is lifted up by the support of the abdominal muscles. The lower legs do not change their position.
- The head and the upper back are clearly lifted off the body. The buttocks are fitted on the bottom. The lower legs are parallel to the bottom and the toes are tightened. The arms are stretched and the hands are situated left and right aside of the knee joints.
- Both hands are shifted along the same side of the according knee joint. The upper body and the hands are moved back into starting position.
Always keep your legs closed (knee on knee, ankle on ankle). The slower you execute the motion, the more intensive is the exercise.
Additional exercise instructions
The assisted Crunch belongs to the standard exercises of the abdominal training. This version mainly trains the lateral part of the abdominal muscles. The straps have an angle of 60-45 degree and point towards the legs. The suspension point is placed behind the head.
Related Suspension Trainer Exercises
The Sand-Pad exercise Siderotation strengthens all core muscles with focus on the lateral abdominal muscles. The Siderotation is a very dynamic exercise and therefore very effective for a warm-up program.
The Sand-Pad exercise Sidestaby strengthens all core muscles and mainly the lateral part of the abdominal muscles and the hip muscles.
Crunch balanced Legs
The Sand-Pad exercise Balanced Legs stimulates a growth of the abdominal muscles. During the exercise you need to keep balance and therefore you also train the lateral abdominal muscles. The dynamic spreading and squatting of the legs leads you to different loads on the abdominal muscles.
The Sand-Pad exercise Crunch is a typical exercise to train the abdominal muscles. The higher the weight of the Sand-Pad, the higher the tension in the abdominal muscles.
In the Sand-Pad exercise Recrunch Slide you use the Sand-Pad as a slide on a smooth floor. Because of the bending and stretching of the legs in the push-up position, this exercise activates many core muscles. While bending the legs the abdominal muscles, the hip flexors and thigh muscles are activated.
In the Sand-Pad exercise Sit-up you use the Sand-Pad as an additional weight. The difficulty raises when you hold the Pad with your arms extended.