Primary: Abdominals, Legs (abdomini, quadrizeps., iliopsoas)
Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae)
The assisted Crunch belongs to the standard exercises of the abdominal training. The power lifts are only advised for advanced people. Besides of the straight abdominals, this exercise also trains the deep and lower abdominal musculature very well. The straps of the VarioSling have an angle of 60-45 degree and point towards the legs. The suspension point is placed behind the head.
The following figures illustrate the exercise Assisted Crunch with Power Lift:
|Suspension Training Exercise For Abdominals |
The head, back and buttocks are placed on the bottom. The knee joints are stretched. The feet and knees are in direct contact. The upper legs are kept 5-10cm over the bottom. The shoulders are detached from the bottom. The arms are stretched, the palms point down forward. The VarioSling is tensed.
The buttocks are placed in the air and the legs are vertically stretched upwards. Back and head are on the bottom. The hands are located under the knees and besides of the upper leg. The arms are stretched and tensed.
The stretched arms are brought into a vertical position while the hip or buttocks are lifted as well. The stretched arms get pushed against the resistance of the VarioSling to create back-pressure. Thereby the balance is secured.
The stretched legs get slowly and controlled back into starting position.
Try to lift your buttocks or hip very clearly, to stress the deep abdominal muscles in an optimal way. You can lift your upper body, to create a higher tension in the abdominals.