Primary: Legs, Abdominals, Arms (iliopsoas, gluteus max., quadrizeps, ischiocrurale M., trizeps brachii)
Secondary: Shoulder, Back (deltoideus, erector spinae)
The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles get stressed. This version requires a good characteristic of the ischiocrural muscles, to maintain the body stability. The exercise requires the Single Mode of the Variosling. This supports the instability.
The following figures illustrate the exercise Recrunch One-Legged with Pull:
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| Suspension Training Exercise For Abdominals | |
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Starting Position Depending on the desired intensity one foot or lower leg is hung up in the loop. The other leg is in the air and builds a straight line with the rump. The body is supported on the hands and kept in prone position. The abdomen is tensed and the buttocks lightly raised. |
Final Position The body is in a sprint-start position. The free leg is up in the air and pulled. The knee is nearly pulled towards the chest. |
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Movement 1 The free leg is pulled towards the chest beneath the body without touching the bottom. |
Movement 2 The leg is moved back into starting position without stepping on the bottom. |
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Hint: The more you pull your knee and the more you remove yourself from the suspension point, the stronger you train your hip musculature and the more intensive the exercise is. |
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