Abdominal Training with the Suspension Trainer
- Degree of Difficulty 30% 30%
- Supine position, legs bend 90°. Stretched arms grab the handles.
- Bring up upper body, lower back stays on the floor, push handles downward.
- Slowly roll back upper body to starting position.
- The head, back and buttocks are reclined on the bottom. The knee joints are flexed in an angle of 90 degree. The feet and knee are in direct contact. The shoulders are detached from the bottom and the palms point down forwards.
- The upper body is raised by support of the abdominal muscles. The feet remain on the bottom. The arms remain stretched and the hands push downwards.
- The head and the upper back are clearly detached from the bottom. The buttocks and the feet are placed on the ground. The arms are stretched up forward and the hands are kept on hip level.
- The upper body is slowly moved back into the starting position.
Always keep your legs closed and avoid a lifting of the feet. The more intensive you push your stretched arms towards the body; the stronger is the contraction in the abdominal muscles.
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 of the Suspension Trainer 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.
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.