14 Basic Full-Body Exercises for Your Sling Training

Here you will find 14 very effective basic full-body exercises that help you improve your strength, stability, and mobility. Perform each exercise so that you can complete at least 3 x 12 repetitions.

If you are just starting with Sling Training, be careful not to overexert yourself. Be sure to read our training instructions to train safely and effectively!

For all exercises, we offer detailed videos on our YouTube channel, ready for you to follow along:

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1. Sling Training Exercises for the Back – Standing Row

Body in a line; leaning backward; arms extended; neutral grip
Pull arms close to the body backward
Hands at chest height; body in a line; hold briefly
Stretch arms close to the body; body in a line; leaning backward

Sling-Trainer Exercise 1

2. Back – Half Pullover

Body in a line; leaning backward; arms extended; overhand grip
Press straight arms from chest to hip height
Straight hands at hip height; body in a line; hold briefly
Pull arms from hips to chest height; body in a line; leaning backward

Sling-Trainer Exercise 2

3. Shoulders – Reverse Butterfly (fly)

Body in a line; leaning backward; arms extended; neutral grip
Pull extended arms outward
Hands almost behind the body; body in a line; hold briefly
Control arms bringing together in front of the body; body in a line; leaning backward

Sling-Trainer Exercise 3

4. Chest – Incline Chest Press

Body in a line; leaning forward; arms extended; overhand grip
Bend arms outward at chest height
Hands at chest height; elbows pointing outward; body in a line
Extend arms; bring together at chest height; body in a line

5. Chest – Close Chest Press

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

6. Arms – Biceps Curl

Body in a line; leaning backward; feet shoulder-width apart; arms extended; underhand grip
Bend arms; keep elbows at shoulder height; body in a line
Hands at forehead level; elbows stay at shoulder height; body in a line
Extend arms; body in a line

7. Arms – triceps press

Body in a line; leaning forward; arms extended; elbows at shoulder height; overhand grip
Bend arms; back of hands facing backward; elbows stay at shoulder height
Arms bent; hands at forehead level; body in a line
Extend arms; body in a line

8. Glutes – pelvic lift

Body in a line; lying on back; feet in the straps; legs bent
Push pelvis up; straps 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 upper body; upright stance; feet shoulder-width apart; bent arms; neutral grip
Bend knees; hips back; straight upper body
Knees at toe height maximum; hips below knee height; straight upper body; arms extended
Straighten legs at knees; push hips forward; bend arms; body in a line

10. Core – bridge with feet in the straps

Body in a line; lying on back; arms supporting at sides; feet in the straps
Lift pelvis; engage lower back
Body in a line; hold briefly
Lower pelvis; pelvis does not touch the floor

11. Abs – crunch in forearm plank

Forearm plank position; body in a line; feet in the straps
Pull knees to chest; hips up
Knees close to chest; hips up; hold briefly
Extend legs; body in a line; forearm plank

12. Abs – side crunch in forearm plank

Forearm plank position; body in a line; feet in the straps
Bring both knees to an elbow; hips up
Knees close to an elbow; hips up; hold briefly
Extend legs; body in a line; forearm plank; switch sides

13. Abs – side plank in forearm plank

Side forearm plank on one arm; body in a line; lower foot in the strap; upper foot resting
Lower pelvis; upper arm relaxed
Pelvis just above the floor
Lift pelvis; body in a line; forearm plank

Sling Training exercises for the abs

14. More Sling Training exercises for the abs – lying crunch

Body in a line; lying on back; upper body resting on back; feet in the straps, pressing on the straps
Roll upper body towards thighs
Upper body close to thighs; hold briefly; keep the straps steady
Lower upper body; do not rest shoulders; keep abdomen tight