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Suspension trainer core workout


Always consult a Doctor or Healthcare provider before starting a new exercise regime.

For this workout you’ll need a set of suspension straps and a sturdy bar, tree or pole as an anchor point. The suspension trainer will help you get the most out of these core exercises, as it requires you to stabilise and engage your abdominals throughout the complete range of motion.

Exercise 1: Side planks

These side planks will not only work your obliques but activate the whole side body too.

Lie on your side with your feet in the foot cradles positioned one after the other, as if you are walking on a tightrope.

The bottom forearm is firmly on the ground with your elbow and shoulder in one straight line. Place your top hand on the ground for support.

Squeeze your core and glutes to lift your hips up, driving up from your forearm and base of your hand. Once you’re at the top, place your top hand on your hip and hold. Remembering to breathe throughout. Lower your hips to the ground to return.


Exercise 2: Suspension body saw

The Body Saw will awaken your whole core.

Begin in a strong Plank position. Lift up through the belly button and activate your quads to stabilise through your core. Push through your forearms and relax the shoulders away from the ears as you begin to send your bodyweight forwards.

Try to imagine your body as one straight line as you run your nose the length of your forearm and then slowly shift your weight back to your starting position.


Exercise 3: Suspension power pull

The duspension power pull is a dynamic movement that works your whole body, not just your core.

Grip both handles with one hand, positioning your feet slightly wider than hip distance and lifting your toes so that it is just your heels on the ground. Aim to start with your body in a nice straight line with knees slightly bent.

Twist from your core as you reach back with your free hand, then pull yourself back up and reach up as far as you can.

You will need to brace your back body muscles as well as your core to help you stabilise throughout.

Move your feet closer to the anchor point to make the exercise more challenging.