- Sit on floor or mat, facing suspension trainer loops in low
position. Grasp bottom of loops, then lay supine. Raise legs
and place heels in loops with soles contacting handles. Extend
legs out with one leg crossed over other. Turn on side of lower
leg so legs are parallel. Place forearm on mat or floor under
shoulder perpendicular to body.
- Raise hips upward by lateral
flexion of spine. Lower to original position and repeat.
Reposition to opposite side and continue.
- In addition to lateral flexion of spine, lower
hip abducts and upper hip
adducts. More popular suspension trainers allow limited slippage,
so loop around lower leg can be positioned below loop of upper
leg once on side (as shown). Other models can be adjusted, so
strap on lower leg is slightly longer than strap on upper leg.
Also see Spot
- Exercise can be performed with bent knees. Movement can also
be made easier by angling body up against wall, horizontal bar
- Exercise can be made more challenging with added weight on