Sling-trainers are getting more and more popular, available from many different brands. You could well describe them as mobile gyms as the opportunities to train with them are extremely varied. A short while back we showed you four exercises for increasing core strength to help you improve your bike control. The next three sling trainer exercises presented here aim to further increase your core strength and stability. The fourth exercise can be used as a supplement to what we already showed you.
Basics:
Always keep your posture!
That means:
- Every exercise must be done with sufficient body tension.
- If your body tension drops and you haven’t reached your target, finish the exercise anyway. Fight your way towards the target using your body tension!
- You will get more much benefit through keeping proper form even if you do not manage to complete the series.
Body tension can be achieved before every exercise by:
- tensing your upper legs/thighs
- tensing your buttocks
- tensing your stomach muscles
- straightening out your chest
- pulling your shoulder blades in and down towards the spine
- and hold this tension during the entire exercise
Exercise Nr. I – Lateral fallout
Starting position:
- Stand upright, with feet close together
- The arms hold both sling trainer-grips above your head
- Knee and hip joints are stretched
- Stomach, upper leg and buttock muscles are tensed
How to do the exercise:
The pelvis is moved slowly away from the sling trainer hanging point and then returns to the starting position whilst keeping the stomach muscles tensed. The body shouldn’t be moved through the arm/shoulder muscles but most of all through the core muscles.
The movement is done at a slow speed.
Repetitions:
- 3 x 30 – 60 sec. per side
Change intensity:
To change the intensity simply bring the feet closer to the hanging point (easier) or move further away from it(harder).
Exercise Nr. II – Rowing
Starting position:
- The feet are slightly more than shoulder width apart
- The shoulder blades are pulled close to the spine
- Stomach, upper leg and buttock muscles are tensed
How to do the exercise:
The body is pulled up towards the grips of the sling trainer. The elbows stay close to the chest whilst pulling and the shoulder blades stay close to the spine throughout the exercise.
The movement is done at a slow speed.
Repetitions:
- 3 x 30 – 60 sec. per side
Change intensity:
The more upright the core is the lighter the exercise becomes. If the core is positioned parallel to the ground the exercise becomes harder.
Exercise Nr. III – Press up
Starting position:
- The feet are positioned shoulder width apart
- The shoulder blades are pulled close to the spine
- Stomach, upper leg and buttock muscles are tensed
- The hands hold the grips of the sling trainer below the hanging point
How to do the exercise:
Just like with a normal press up the whole body is lowered towards the hands. The body is tensed and forms a straight line from head to foot. The elbows move outwards above the hands. If body tension decreases end the exercise.
The movement is done at a slow speed.
Repetitions:
- 3 x 30 – 60 sec. per side
Change intensity:
The closer the feet are to the hanging point and the more upright the body is the easier the exercise becomes.
Exercise Nr. IV – Rear lunge
Starting position:
- The feet are positioned shoulder width apart
- The shoulder blades are pulled close to the spine
How to do the exercise:
The free leg is brought backwards in a large step whilst the supporting leg remains standing.
The centre of gravity is lowered and the supporting leg bent. The upper body should bend forwards slightly to allow the buttock muscles to contribute more to the movement. The free leg is set down on the ball of the foot behind the body. The knee joint of the supporting leg must stay directly above the foot and not tip inwards. In the lowest position the buttock muscles are consciously tensed before returning to the starting position.
Repetitions:
- 3 x 30 – 60 sec. per side
Words: Michael Kley, Christoph Bayer | Pictures: Christoph Bayer
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