Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, 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 including the hip flexor get stressed. This version is very intensive, since the
arm stretchers get stressed very well. It is only suitable for advanced persons, who already master
the “Recrunch with tuck up legs on the elbows”.
The following figures illustrate the exercise Recrunch Arms Stretched and Tuck Up Legs:
|Suspension Training abdominals
Depending on the desired intensity, the feet or lower leg are hung up in the loops. The body is supported on its hands and remains in prone position. The abdomen is tensed and the buttocks lightly lifted upwards.
The knees are pulled towards the chest as far as possible. The buttocks are directed upwards and the lower back is lightly bent.
From the body stretching the knees get bent and pulled towards the body or the chest. During this motion the lower back gets flexed and the belly button pulled inwards.
From this rolled-up position the legs get slowly moved back. The abdominal muscles remain tensed.
Keep your knees closed during the whole exercise. Do not lose the body tension when you stretch your body and avoid a hollow back. The exercise becomes more intensive, the more you remove your body from the suspension point.