14 Basic Full Body Exercises for Your Sling Training

Here are 14 very effective basic full body exercises. Perform each exercise so that you can do at least 3 x 12 repetitions.

If you're just getting started with sling training, be sure to take care not to overexert yourself.
In any case, pay attention to the Training Tips for Proper Sling Training!

For all exercises - also for HOME EMS training - we offer detailed exercises directly to follow in our Youtube channel: https://www.youtube.com/user/eaglefit001

1 BACK rowing standing

• Body in a line; inclined backward; arms extended; grip neutral
• Pull arms close to body backward
• Hands at chest level; body in a line; hold briefly
• Extend arms close to body; body in a line; inclined backward

2 BACK HALF OVER

• Body in line; tilt back; arms extended; overhand grip
• Push straight arms from chest to pelvis level
• Pull straight hands to pelvis level; body in line; hold briefly
• Pull arms from pelvis to chest level; body in line; tilt back

3 SHOULDER Butterfly reverse (flying)

• Body in line; inclined backward; arms extended; grip neutral
• Pull extended arms outward
• Hands almost behind body; body in line; hold briefly
• Bring arms together in front of body in a controlled manner; body in line; inclined backward

4 BRUST chest press oblique

• Body in line; lean forward; arms extended; overhand grip
• Bend arms outward at chest level
• Hands at chest level; elbows pointing outward; body in line
• Extend arms; bring arms together at chest level; body in line

5 BRUST chest press tight

• Body in line; lean forward; arms extended; grip neutral
• Bend arms close along body; straight body lowers
• Hands at chest level; close to body; body in line
• Extend arms close along body; body in line

6 ARMS Biceps Curl

• Body in line; tilt back; feet shoulder-width apart; arms extended; underhand grip
• Bend arms; keep elbows at shoulder level; body in line
• Hands at forehead level; elbows stay at shoulder level; body in line
• Extend arms; body in line

7 ARMS triceps press

• Body in a line; lean forward; arms extended; elbows at shoulder level; overhand grip
• Bend arms; back of hands pointing backward; elbows remain at shoulder level
• Arms bent ; hands at forehead level; body in a line
• Extend arms; body in a line

8 LIKE pelvic lift

• Body in a line; supine position; feet in the slings; legs bent
• Push pelvis up; slings do not move
• Body in a line from shoulder to knee; hold briefly
• Lower pelvis; do not touch floor with pelvis

9 LEGS squat

• Straight torso; stand erect; feet shoulder-width apart; bent arms; neutral grip
• Bend knees; buttocks backward; straight torso
• Knees at maximum toe height; buttocks below knee height; straight torso; extended arms
• Extend legs at knees; push buttocks forward; bend arms; body in line

10 RUMP bridge with feet in slings

• Body in a line; supine position; arms support at sides; feet in slings
• Guide pelvis up; tense lower back
• Body in a line; hold briefly
• Guide pelvis down; pelvis does not touch floor

11 BAUCH Crunch in forearm support

• Forearm support position; body in line; feet in slings
• Pull knees toward chest; buttocks up
• Knees near chest; buttocks up; hold briefly
• Legs out; body in line; forearm support

12 BODY Crunch sideways in forearm support

• Forearm support position; body in line; feet in slings
• Bring both knees to one elbow; buttocks up
• Knees near one elbow; buttocks up; hold briefly
• Extend legs; body in line; forearm support;side change

13 BAUCH side support in forearm support

• Lateral forearm support on one arm; body in line; lower foot in sling; upper foot resting
• Lower pelvis; upper arm loosely resting
• Pelvis just before floor
• Lift pelvis; body in line; forearm support

14 BAUCH Crunch lying down

• Body in line; supine position; upper body lying on back; feet in slings with pressure on slings
• Roll upper body toward thighs
• Upper body close to thighs; hold briefly; hold slings steady
• Lower upper body; do not rest shoulders; keep abdomen tense

You can find an overview of our current SlingTrainer models here