Suspension training involves being suspended by your ankles as you perform regular workout exercises, such as pushups. The device -- which features a set of straps suspended from a high point -- relies on your own weight to strengthen and tone muscles, as well as improve flexibility and balance. Suspension-training systems are available in gyms and fitness centers across the country, but you can install systems at home, too. Although the equipment is touted for its health benefits, many caution that suspension workouts may be dangerous. Speak with your doctor to determine whether your physical fitness levels are suitable for suspension training.
Suspended Lunge
Step 1
Face the suspension training system and secure the band around the top part and the ball of one foot. Turn around so that the suspension training system is behind you.
Step 2
Assume the position of a sprinter, with the banded foot bent at a 90-degree angle at the knee. Flex your foot so that your ankle and toes point downward. Bend your arms as if you were running.
Step 3
Slowly lower yourself into a lunge. As you move, the banded foot will naturally move backwards. Maintain a 90-degree bend in both knees, making sure not to move your knee past your toes on your anchored foot. Lower into a lunge until your thigh is parallel to the ground.
Step 4
Use your anchored foot to push off the ground and slowly bring you back to the starting position.
Suspended Hamstring Curl
Step 1
Secure the foot band around both feet and lie on your back directly beneath the anchor point of the suspension training system.
Step 2
Place your arms on both sides of your body and lift your hips off the ground. Tighten your abdominal muscles and keep your back in a straight line.
Step 3
Keep both feet pointing upwards as you bend your knees and bring your heels to your hips.
Step 4
Hold this position, then slowly push your feet back to the starting position.
Suspended Hip Press
Step 1
Maintain the same starting position as the suspended hamstring curl, with the band wrapped securely around both feet and your back against the ground.
Step 2
Place your arms on both sides of your body and lift your hips slightly off the ground.
Step 3
Raise your hips toward the ceiling, making sure to keep your back and hips in a straight line.
Step 4
Hold this position, then slowly lower your hips back to the starting position.
Tips and Warnings
- Sign up for a suspension training class at your local gym or fitness center, or purchase a suspension training system for your home. Ensure that the suspension system is set up correctly and securely.
- As with all exercise equipment, always follow instructions when utilizing suspension training equipment. Never perform exercises that are risky or are more advanced than your current fitness level.
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