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

The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. In this version, the second arm has a supporting function.

The following figures illustrate the exercise Sidestaby Second Arm as Support:

sling-training_Bauch_Sidestaby 2. Arm stütz nach_1.jpg
Suspension Training Exercise For Abdominals

Starting/Final Position:

Depending on the desired intensity either both feet or both lower legs are hung up in the loops. The wrist is fixed by the second arm on the bottom. The body forms a line with the hip. The toes are tightened.


No motion, only strain of the muscles.


Avoid a hollow back, by staying stretched in the hip joint. The more you remove your body from the suspension point, the more intensive the exercise is.