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Abdominals: Knee from Beetle with Arms Apart, Loop on Wrist

Primary: Abdominals, Legs (abdomini, iliopsoas, gastrocnemius, ischiocrurale M.)
Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae, latissimms)

This abdominal exercise requires a high use of power in the rump area and just fits for advanced
persons. The head is, depending on the intensity, under the suspension point.

The following figures illustrate the exercise Knee from Beetle with Arms Apart, Loop on Wrist:

sling-training_Bauch_Knee Ab Beetle mit Armen auseinander, Schlaufe in Handgelenknähe_1.jpg sling-training_Bauch_Knee Ab Beetle mit Armen auseinander, Schlaufe in Handgelenknähe_2.jpg
Suspension Training Exercise for Abdominals

Starting Position

The loops are placed in near the elbows. The
elbow joints are flexed up to 90 degrees and
placed under shoulder level. The upper body
is in the air and builds a line with the legs. The
weight is on the ball of the feet and on the
forearm. The bellybutton is pulled in and the
back musculature is tensed.

Final Position

In the final position the hip is strongly flexed.
The knee joints are lightly bent. The angles of
the arms do not change. The buttocks are lif-
ted up and the elbows are placed next to the
knees.

Movement 1

The hip is strongly flexed. The legs get bent and the elbows are pushed towards the knees. The buttocks are lifted up.

Movement 2

The upper body is pulled into starting position by stretching the hip and a tensed abdominal and back musculature.

Hint:

The more you move yourself away from the suspension point, the more intensive the exer-
cise is for your abdominals. Make sure, that maximal you stand on your ball of the feet in
the final position.