Primary: Legs, abdominals, arms (iliopsoas, quadriceps, ischiocrurale M., gluteus maximus)
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. The small rotation movement in the hip additionally trains the lateral abdominal muscles.
The following figures illustrate the exercise Recrunch on Elbows and Sloping Tuck Up:
|Suspension Training Exercise For Abdominals |
Depending on the desired intensity the feet or lower legs are hung up in the loops. The body is supported on the elbows and kept in prone position. The abdomen is tensed and the buttocks lightly raised.
The knees are pulled as far as possible next to the chest. The hip is flexed and lightly turned to one side. The buttocks are directed upwards and the lower back is lightly bent.
From the body stretching, the stretched legs get pulled towards the body or the chest. The hip is lightly rotating. The lower back is lightly bent and the bellybutton is pulled inward.
From the rolled-up position the legs get slowly moved back. The abdominal muscles remain tensed.
The more you rotate your hip, the more you stress or stretch your lateral abdominals. This exercise gets more intensive, the more you remove yourself from the suspension point. It is also possible to do this exercise alternating.