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Waist · Suspension Trainer
Suspension Trainer With Grips Pike
Suspension Trainer With Grips Pike is an intermediate isolation strength exercise that works the abs (waist), with the shoulders, upper back and hip flexors assisting. It needs a suspension trainer. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis, Obliques
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius
- Hip Flexors · Iliopsoas
How to do Suspension Trainer With Grips Pike
- Adjust the suspension trainer handles to about knee height. Place your feet in the handles and assume a plank position with your hands slightly wider than shoulder-width, placed directly under your shoulders, and arms slightly bent.
- Engage your core and maintain a straight line from your head to your heels.
- Keeping your legs straight, lift your hips towards the ceiling, forming an inverted V-shape with your body.
- Slowly lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you lift your hips and inhale as you lower them back down.
- Focus on using your core muscles to lift your hips, avoiding excessive use of your arms and legs.
- Start with a smaller range of motion and gradually increase as your strength and flexibility improve.
Suspension Trainer With Grips Pike alternatives
More abs exercises
Suspension Trainer With Grips Pike FAQ
What muscles does Suspension Trainer With Grips Pike work?
Suspension Trainer With Grips Pike mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders, upper back and hip flexors work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Pike?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Pike should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Pike good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Suspension Trainer With Grips Pike burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Pike?
Other exercises for the abs include Abdominal Crunches, Bicycles Crunches, Diagonal Chop Left and Bent Knee Lying Twist.
For developers
Use Suspension Trainer With Grips Pike in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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