14 basic full-body exercises for your sling training

Here you'll find 14 highly effective basic full-body exercises that will help you improve your strength, stability, and flexibility. Perform each exercise so that you can achieve at least 3 sets of 12 repetitions .

If you're just starting out with suspension training, be careful not to overexert yourself. Be sure to read our training guidelines for safe and effective training!

We offer detailed videos for all exercises on our YouTube channel, so you can join in directly:

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1. Back – standing rowing

Body in a straight line; leaning backward; arms straight; grip neutral
Pull arms back close to the body
Hands at chest height; body in a straight line; hold briefly
Arms stretched out close to the body; body in a straight line; leaning backward

Sling Trainer Exercise 1

2. Back – Half Cover

Body in a line; leaning backwards; arms stretched; overhand grip
Press straight arms from chest to pelvic height
Straight hands at pelvic level; body in a straight line; hold briefly
Pull arms from pelvic to chest height; body in a straight line; tilted backwards

Sling Trainer Exercise 2

3. Shoulders – Butterfly reverse (flying)

Body in a straight line; leaning backward; arms straight; grip neutral
Pull outstretched arms outwards
Hands almost behind the body; body in a line; hold briefly
Bring arms together in a controlled manner in front of the body; body in a straight line; tilted backwards

Sling Trainer Exercise 3

4. Chest – Inclined chest press

Body in a line; leaning forward; arms stretched; overhand grip
Bend arms outwards at chest height
Hands at chest height; elbows pointing outwards; body in a straight line
Stretch arms; bring them together at chest height; body in a line

5. Chest – Chest press close

Body in a line; leaning forward; arms stretched; grip neutral
Bend arms close to the body; straight body lowers
Hands at chest height; close to the body; body in a line
Arms stretched close to the body; body in a line

6. Arms – Biceps Curl

Body in a line; leaning backward; feet shoulder-width apart; arms straight; underhand grip
Bend arms; keep elbows at shoulder height; body in a straight line
Hands at forehead height; elbows remain at shoulder height; body in a straight line
Stretch arms; body in a line

7. Arms – Triceps press

Body in a straight line; leaning forward; arms outstretched; elbows at shoulder height; overhand grip
Bend arms; back of hand facing backwards; elbows remain at shoulder height
Arms bent; hands at forehead level; body in a straight line
Stretch arms; body in a line

8. Buttocks – Pelvic lift

Body in a straight line; lying on your back; feet in slings; legs bent
Push pelvis upwards; loops do not move
Body in a line from shoulder to knee; hold briefly
Lower the pelvis; do not touch the floor with the pelvis

9. Legs – Squats

Straight upper body; upright stance; feet shoulder-width apart; bent arms; neutral grip
Bend knees; push buttocks back; keep upper body straight
Knees at maximum toe height; buttocks below knee height; straight upper body; arms stretched
Straighten legs at the knees; push buttocks forward; bend arms; body in a straight line

10. Hull – Bridge with feet in the loops

Body in a straight line; lying on your back; arms supporting you at your sides; feet in the slings
Lift your pelvis upwards; tense your lower back
Body in a line; keep short
Lower the pelvis; the pelvis does not touch the floor

11. Abdominal crunch in forearm plank

Forearm plank position; body in a line; feet in the slings
Pull knees to chest; buttocks up
Knees close to the chest; buttocks up; hold briefly
Stretch your legs; body in a straight line; forearm support

12. Abdominal crunch sideways in forearm plank

Forearm plank position; body in a line; feet in the slings
Bring both knees to one elbow; buttocks upwards
Knee close to one elbow; buttocks up; hold briefly
Stretch your legs; body in a straight line; forearm support; change sides

13. Abdominal - Side plank in forearm plank

Side forearm plank on one arm; body in a line; lower foot in the sling; upper foot placed on the floor
Lower pelvis; upper arm loosely placed
Pelvis just before the ground
Lift pelvis; body in a line; forearm plank

14. Abdominal Crunch Lying

Body in a straight line; lying on the back; upper body lying on the back; feet in the slings, with pressure on the slings
Roll upper body towards thighs
Upper body close to thighs; keep short; keep loops steady
Lower your upper body; do not lower your shoulders; keep your stomach tensed