Sling exercises are designed to help strengthen your abdominal muscles as well as the rest of your core muscles. An ab sling is comprised of a nylon support that you attach to a pullup bar. In addition to abdominal exercises, it is also possible for you to set up the ab sling in such a way that you strengthen your arms and shoulder muscles as well.
Sling Pushups
This abdominal exercise will strengthen your core muscles while putting less pressure on your arms and wrists. Set up an abdominal sling with two separate nylon suspensions. Push down on each suspension with one of your hands until your hands are flat on the floor. From here, assume a basic pushup position. Bend at the elbows, keeping your core muscles tight as you lower your body toward the ground. Push back up, resisting against the weight of the nylon bands until you are in your original position. Repeat until fatigued.
Straight Leg Raises
This exercise will strengthen your abdominal muscles and legs. Place both nylon straps so they are at shoulder height. Slide your arms into the straps, allowing your body to hang down toward the ground. From this hanging position, tighten your abdominal muscles, lifting both of your knees up until they are level with your waist. Slowly lower them back down, repeating this exercise 10 to 20 times or until you are fatigued. To vary the exercise, try rotating your hips as you lift your knees up to your waist.
Lying Pelvis Rotation
This sling exercise will improve range of motion in your legs as well as strengthen your abdominal muscles. Lie down on the ground, placing your right leg in a sling while your left leg is lying flat on the ground. The sling should be set up in such a way that your right leg is slightly off the ground. Lift your left leg to match the height of the right. From here, tighten your abdominal muscles, moving your left leg to the left of your body while keeping it parallel with your right leg. Hold this for several seconds before moving it back to its original position. Repeat until fatigued.
Reverse Crunch
This exercise will strengthen your upper and lower abdominal muscles. Place both of your legs in slings with your chest facing the ground and both arms on the ground. With the slings just above your knees, bend at the knees, bringing your buttocks up while your upper torso angles down toward the ground. Pull up as far as you can on the sling and hold for several seconds before relaxing. Repeat this exercise until you are fatigued.
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