Ab workout while standing with the Suspension Trainer

  • Degree of Difficulty 60% 60%

Suspension Training Rollout Starting Position

Short Description
  1. Lean body forward, arms stretched in front of the body
  2. Move stretched arms above your head.
  3. Bring arms back in fornt of your body.
Long Description
  1. The body is leaning forward. The arms are slightly bent and form a right angle with the torso. The palms are facing downward. The feet are placed hip width apart.
  2. The arms are stretched out to the front. Legs, torso and arms form a line. The movement is carried out only to the extent that the body does not sag.
  3. The arms are in extension of the body stretched up to an angle of 180 ° to the front. The torso stays under tension. The bodyweight is on the footpads.
  4. The arms stay stretched while returned before the body. The body tension is kept in the abdomen and the upper body gets errected.
Start with a small angle of inclination, to get used to the load! Make sure that you do not overstretch your shoulder joints.
Additional exercise instructions

The Rollout is an ideal exercise for the whole body and the abdominal muscle tension. By a greater angle of inclination of the body and the increasing distances of the arms increases the intensity.

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.

Recrunch Slide

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.