Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, ischiocrurale M., gluteus max., trizeps brachii)
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. A good body tension is extremely important. The arms get strongly stressed.
The following figures illustrate the exercise Recrunch on Hands and Sloping Tuck Up:
|Suspension Training Exercise For Abdominals|
Depending on the intensity the feet or lower legs are suspended in the loops. The body is supported on the hands and kept in a prone position. The abs are tense and the glutes are slightly lifted.
The knees are tightened as much as possible the side of the chest. The hip is flexed and rotated slightly to the side. The glutes are directed upward and the lower back slightly arched.
Starting in a full body stretch, the knees get flexed and pulled towards the body or the chest. The hip is lightly rotating. The lower back gets bent and the belly button is pulled inwards.
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.