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Abdominals: Sidestaby with Rotation

Primary: Abdominals, Back, Legs (abdomini, erector spinae, ab-/adduktoren)
Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius)

The exercise „Sidestaby“ trained stability and strength of the lateral core and hip muscles. The
rotational movement requires an extremely high body tension.

The following figures illustrate the exercise Sidestaby with Rotation:

sling-training_Bauch_Sidestaby mit Rotation_1 sling-training_Bauch_Sidestaby mit Rotation_2
Suspension Training Sidestaby Lateral Abs Workout

Starting Position

Depending on the desired intensity both feet
or lower legs are suspended in the loops. The
body is resting on the side of your forearm.
The other arm is stretched vertically. The palm
facing forward. The body forms a line with the
hip. The toes are tight

Final Position

The upper body is turned in sharply. The free
arm is located just above the ground. The legs
are straight and the toes are tight. The body is
under stress.

Movement 1

The free arm is in a semicircle movement guided through under the body, while rotating
the body.

Movement 2

The backward movement is initiated by returning the arm.

Hint:

The more you rotate, the more balance has to be keept by the forearm and the more in-
tense is the strain in the trunk musculature. The further the body is removed from the
suspension, the higher is the tensile load.