- Sit on floor facing suspension trainer loops in low position.
Place right foot in left lower loop. Cross left leg over right
leg placed in right lower loop. Turn body to right and place
hands on floor, shoulder width apart. Turn body to kneel on hands
and knees. Reposition hands (shoulder width or slightly wider)
at desired distance from suspension trainer so that body is square
with suspension trainer straps. With arms straight, raise knees
from ground so body is supported by arms and suspension trainer.
- Pull knees toward one elbow by bending hips and knees to
one side. Twist legs to one side, until hips and knees are completely
flexed. Return by extending hips and knees to original straight
position. Perform movement to opposite side. Continue by alternating
- See Suspended
Prone Feet Mount/Dismount. Keep arms straight with shoulders
positioned above hands. Dismount by removing straps while kneeling
or after sitting on one side of hip, before rotating body to
- Rectus Abdominis and Obliques only contract dynamically if
actual waist flexion occurs. With no waist flexion, Rectus Abdominis
and External Oblique act only to stabilize pelvis and waist during
hip flexion. It may be necessary to completely flex hips before
waist flexion is possible. Also see Spot
Reduction Myth and Lower
- Movement can be made easier by lying closer under anchor
of suspension trainer.
- Movement can be made more challenging by lying further forward,
away horizontally from anchor of suspension trainer.