Allow Gravity to Sculpt Your Core

Suspension training.

First of all, what is suspension training. Well, in essence, suspension training is a form of resistance fitness training that uses bodyweight exercises against gravity in a variety of movements on one single piece of fitness kit that uses a system of ropes and/or handles and webbing. There are many different brands of suspension trainers on the market.

Like most fitness training ideas, the aim of using a suspension trainer is to create a healthier personal fitness level by techniques such as developing strength, endurance, balance, flexibility, and joint range of motion and stability.

Why use a suspension trainer.

Bodyweight training is one of the oldest and most accessible forms of fitness, yet without some form of pull equipment it can be extremely hard to work your pulling (mainly hamstring and back) muscles to the same extent as the rest of your body through bodyweight exercise alone.

Suspension trainers add another variety of fitness to bodyweight training and not only add the possibility of numerous pull exercises they have plenty of other pros when incorporating them into your fitness routines.

I’d say, personally, the greatest advantage that they have is that they will engage your core in almost every exercise movement.

I’d find it hard to argue against that every one of the movements you will do on a suspension trainer engages your core muscles (this is basically the trunk of your body).

The suspension trainers can lead to a great workout and are super affordable, transportable and versatile and you can workout in pretty much any space available as long as you have something sturdy to hang one from.

Anyone of any age, people new to working out to regular gym goers can use one. Each exercise can be varied in difficulty. So, it may be used to assist a bodyweight exercise to make it simpler by bringing in extra muscles to help. Or on the other end of the scale, it can be altered so that even the most basic bodyweight exercises can be done at a very challenging level. Plus obviously you have the variations through the middle of that fitness ability scale.

Suspension trainers are different to dumbbells or other weighted resistance kit as the tension remains on the muscles during the entire exercise, with dumbbells, for example there is a part of the exercise where the muscle is not working.

Suspension trainers can also have exactly the same movement made either easier or harder by altering your body angle or by changing the effect gravity will play on the exercise using a pendulum principle from the anchor point.

And they will not only work the large muscles you might want to focus on but will also engage smaller stabilizing muscles so you’ll benefit from extra bodily movement muscles being activated and strengthened.

The ability to stretch and work against a resistance will also greatly improve your flexibility, agility and range of movement in joints.

Negatives to using a suspension trainer

With the statement I made previously about each movement, to some extent, using your core. This can come at a risk if you are using one and have a really weak core or severely bad posture, as, although using it will be strengthening the area, it could cause risk of injury if used without appropriate knowledge and good form.

Therefore, if you are a real beginner to fitness and/or you have a core injury, are recovering from a core injury or just in general have weak or bad core strength and/or posture then I would recommend getting some tips and advice from a physio or qualified trainer when starting out.

Types of workouts

As mentioned, the suspension trainers can be used for multiple fitness goals such as, developing strength, endurance, balance, flexibility, and joint range of motion and stability.

You will find many ideas of workouts (if you’re unsure) on online platforms such as YouTube or Instagram.

To start, as with any exercise routine, I recommend starting basic and progressing once you are comfortable with each exercise. If, however, you have been incorporating strength training into your routine regularly, you may be able to start with more advanced movements. You can progress an exercise when you can perform correct technique for between 3–5 sets of 8–12 reps.

I would recommend for you to perform cardiovascular exercise alongside suspension training and aiming for at least 30 minutes per day most days per week if possible as recommended by general health studies and governmental health advice. Plus, if possible getting outside to do this with things like a walk, run or cycle is great for your mental health.

Safety tips!

Always inspect your suspension trainer before each use for tears, cracks or weak and brittle areas. If you notice any flaws, do not use and purchase another one. Also, only ever to attach it to something sturdy, so again check once attached that it can safely take your pulling weight.

As with any exercise, if something is hurting you while trying to perform it then stop and consult a gp or professional before continuing.