Lateral planche with the Suspension Trainer
- Degree of Difficulty 60% 60%
- Feet in the loops. Body is supported in the forearm.
- Hold the position.
- Depending on the desired intensity either both feet or both lower legs are hung up in the loops. The body is supported sidewise on one forearm. The body forms a line with the hip and the toes are tightened.
- No motion only strain of the muscles.
The further you removing the body from the suspension, the more intense the exercise!
Additional exercise instructions
The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. The exercise provides many possibilities to vary the position.
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.