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

This exercise is very eff ective not only for the core muscles but also for the hamstrings.

Variosling-Rotate-Rotating-Kicks-01-cfr-web Variosling-Rotate-Rotating-Kicks-02-cfr-web
Sling Training Bauchübung

Starting Position

The legs are hooked into the loops. The glutes
are in the air and the shoulders have contact to
the fl oor. The body is completely tense, and the
arms are placed with the palms down beside
the body.

Final Position

One leg is lifted up slightly the other leg is
slightly lowered. The hip is in a line with the
torso. Arms and shoulders are in contact with
to the fl oor.

Movement 1.

Due to the contradictory movement of the legs in the straps, it creates a dynamic movement.

Movement 2.

The legs in the loops are moved oppositely. This creates a dynamic tension.


Keep your upper body straight and under tension. Avoid dropping the hip. The kick movement
comes only from the hip. The legs remain stretched completely.