- 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 squared with desired distance from
suspension trainer, shoulder width or slightly wider. With arms
straight, raise knees from ground so body is supported by arms
and suspension trainer.
- Pull legs under torso by bending hips and knees. Pull knees
toward chest hips and knees until completely flexed. Return by
extending hips and knees to original position. Repeat.
- See Suspended
Prone Feet Mount/Dismount. Keep shins close to horizontal
and 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 seated position.
- Flexion and extension of knees are passive. Rectus Abdominis
and Obliques only contract
dynamically if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique act only isometrically
contract to stabilize pelvis and waist during hip flexion.
It may be necessary to completely flex hips before waist flexion
is possible. 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. Alternately
raise hips much higher while keeping shin near horizontal.