Primary: Legs, Abdominals, Arms (iliopsoas, ab-/adduktoren, quadriceps, ischiocrurale M., triceps brachii)
Secondary: Shoulder, Back (deltoideus, erector spinae)
The Recrunch is a Crunch or Sit-Up in prone position. The entire abdomen- and parts of the ischiocrural muscles get stressed. The abduction of the leg significantly trains the small gluteal muscles, which are responsible for the hip stabilization. The exercise requires the Single Mode of the Variosling. This supports the instability.
The following figures illustrate the exercise Recrunch-Stabi with Abduction:
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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 loops. The other leg is up in the air and builds one straight line with the rump. The body is supported on its hands and kept in prone position. The abdomen is tensed and the buttocks lightly raised. |
Final Position The free leg is spread far from the other one. The body is supported on its hands and kept in prone position. The abdomen is tensed and the buttocks are lightly raised. |
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Movement 1 The free leg is moved slowly aside in one layer. The pelvis does not bed down. |
Movement 2 The leg is slowly moved back in to starting position. |
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Hint: Move slowly and remain in the final position for a short time, to train the muscles more intensive. The exercise gets more intensive, the more you remove your body from the suspension point and the more you abduct your leg |
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