SUSPENSION TRAINING
YOUR BLUEPRINT FOR SUCCESS
Carve a rock-solid core with these suspension trainer abs exercises
Suspension training allows your whole body to strengthen as a unit, and while the larger muscles are the main targets, your smaller, stabilising muscles are also being engaged. That means that by developing your entire body, you’re reducing any weak points in the system and improving both efficiency and movement.
The more muscles recruited at once, the greater the calorie burn, so these exercises have the double benefit of building core strength and torching away the stubborn body fat that covers your abdominals.
1. FLYE
Main targets: Chest, abs, core Difficulty:
• Stand tall, holding the rings with your palms facing in.
• Lean forward, allowing your arms to come out to your sides to form a T-shape, keeping a slight bend in your elbows.
• Bring your arms back in to finish the move.
2. RING HOLD
Main targets: Entire core Difficulty:
• Jump into the top position of a dip – elbows locked, rings close to your body.
• Hold for a second, then turn your hands outwards to feel the extra tension.
• Turn back in and repeat for as long as you can.
3. HANGING KNEE RAISE
Main targets: Lower abs Difficulty:
• Hang from the rings.
• Bend your knees and use your lower abs to raise your legs until your thighs are parallel to the floor.
• Lower slowly back to the start.
4. INVERTED ROW
Main targets: Back, biceps, abs, core Difficulty:
• Hold the rings and lean back, keeping your body in a straight line.
• Focus on pulling your elbows behind you as you pull up to the rings.
• Lower back to the start under control.
5. PLANK
Main targets: Entire
