If you haven’t tried suspension training before, it is a great way to add some more intensity into your workout and improve your balance. In regular workouts, you are often deliberately stabilising yourself in order to complete exercises. Still, with suspension training, you add elements of instability, such as suspension straps, to make your body work harder. Here is how to get a full-body workout while utilising suspension training:
How Does Suspension Training Work?
Suspension training makes use of straps that are attached to gym machines or sturdy structures such as ceilings, walls, or door frames. By utilising these straps during your workouts, you are engaging more muscle groups throughout your body in order to maintain your balance. This helps to improve your core strength, balance, and stability – using your bodyweight as a counterbalance.
Suspension Training Exercises For The Whole Body
There are many different ways to utilise suspension straps, making the possibilities for working out with them almost endless. Here are a few exercises that you can do to start working out with them:
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Single-Leg Lunge
This is a simple exercise that will help to work your lower body as well as improving joint stability in your legs.
- Stand facing away from the suspension trainer or strap (the handle/grip should be at upper thigh height). Bend your right knee back and slide your foot through the grip.
- Bend your left knee until it reaches a 90-degree angle, pressing through your heel, and extend your right leg (as though you are performing a lunge) Then bring yourself back upright, drawing your right leg back towards your body.
- Repeat 10 times on each side.
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Pushups
A simple twist on the classic pushup, the resistance of the straps in this exercise will work your upper body and core.
- Position the grips at a height that is comfortable for you (depending on your strength, you may find it easier to start at chest height and move the grips towards the ground as you become stronger).
- Standing behind the grips, hold them with both hands and move your arms out straight (depending on the height of the grips you may need to move your feet or extend your arms to create tension in the straps. You should be standing with your arms fully extended, leaning forward with your body in a straight line).
- Slowly bend your elbows, while keeping your core engaged, and lower your chest towards the grips until your elbows are sitting at a 90-degree angle. Then press against the grips to return to start position.
- Repeat 8 to 10 times.
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Bridge
This exercise will engage your core and work your glutes and hamstrings.
- Start with the grips positioned at about knee height or a little lower (test what feels right for you).
- Lie on your back, on a mat below the straps, and rest your arms at your sides. Slide each foot into the handles using the grips as a platform for your heels to utilise as you move – your knees should form a 90-degree angle in this position for this exercise to be successful.
- Keep your knees bent (and your feet locked in place) and raise your hips towards the ceiling (keeping your core and glutes engaged) until you form a straight line from your knees to your shoulders. Lower your hips back down to the ground carefully.
- Repeat 10 to 15 times.
Contact Trifocus Fitness Academy
Keen on learning more about suspension training? If so, you need to do our Suspension Training Course. For more information, please follow this link.
