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Legs: Abduction

Primary: Legs, Back (gastrocnemius, hamstrings, adductores, erector spinae)
Secondary: Shoulders (deltoid)

In this exercise, the hamstrings, glutes and lower back are trained.
The pelvis is signifi cantly raised from the fl oor. It requires a high level of body tension in order not to flip to one side.

Variosling-Rotate-Abduktion-01-cfr-web Variosling-Rotate-Abduktion-02-cfr-web
Sling Training Bauchübung

Starting Position

Both legs are hooked into the loops with the
heel or the feet and stretched. The lumbar
region and the buttocks are well above the
ground. The legs are parallel. The shoulder belt
and the head are placed. The arms are laterally
positioned next to the body as a support surface.
Leg and back muscles are tense.

Final Position

Both straight legs are spread to the side. Together
with the trunk, they form a V. The buttocks
and lower back are in the air.

Movement 1.

Both legs are simultaneously moved to the side (abduction). This requires a high level of body
tension.

Movement 2.

Then the legs are brought together again slowly.

Hint
Avoid dropping the hip during movement execution. The closer you discard the arms to
the body, the harder it is to keep the balance. The further you abduct your legs, the more
unstable and intense the exercise.