TRX Core Exercises

The TRX Suspension Trainer seems unassuming at first glance. However, these two flexible straps could be the most effective piece of abs and core strengthening equipment.

TRX CORE EXERCISES

“In the TRX, you only have two points of contact with the floor to help you balance your body, so you have to recruit your core muscles,” Colavecchio explains. Because of the constant instability, the abdominal muscles are still engaged.

TRX is also open to people of all fitness levels, according to the owner of Badass Fitness Studio in Tallahassee, Florida. She says, “I can have a class of 20 people, ranging from pro football players to older women.” “Each of us will work at our own speed and advance at our own level. You can make the TRX work for you by varying the difficulty of the exercise — it’s all about adjusting the body’s angle.”



TRX Core Exercises

Improve core and back power, as well as posture, by toning up the six-pack. It’s important to remember that form is everything, particularly on the TRX. “Almost every step necessitates being in a perfect plank position,”. Enable the hamstrings, quads, and glues. You’ll get so much more out of your TRX workout if you’re mindful of this muscle engagement.”

Colavecchio also suggests searching for adjustments that will allow you to execute each step correctly and safely. “It takes away some of the pressure, but it helps you to properly perfect a move,” she explains.

Get those abs moving! Perform each of the seven exercises in the order mentioned below with care. Complete two rounds of 10 reps of each exercise for those who are new to TRX. Complete two to three rounds of 15-20 reps of and exercise for those who are familiar with TRX training.


TRX Pikes

TRX Pikes
Image: Courtesy of TRX

TRX pikes challenge your balance and flexibility, as well as your abdominal muscles, to help you develop a solid heart. Colavecchio recommends adjusting the speed of the exercise based on the size of your pike. Furthermore, this is an excellent exercise for increasing intensity in preparation for more advanced exercises such as handstands.

Instructions

Adjust the TRX straps to a length that is mid-calf. Start with your feet in the TRX loops, toes facing down, and wrists directly under your shoulders in a suspended plank pose. From head to toe, the body should be in a straight line (a). Push your hips up towards the ceiling by pulling your legs towards your chest while pressing down with your hands until you resemble an upside-down V, or as high as you can go (b). Return to the starting place by slowly lowering your legs (c). Repetition is essential.


TRX Atomic Push-Ups

TRX Atomic Push-Ups
Image: Courtesy of TRX

These aren’t called atomic push-ups for no reason. It’s basically a push-up with a crunch in between. This exercise strengthens your heart while also working your shoulders, chest, and hip flexors. This exercise can be adjusted for beginners by doing a push-up with your knees on the concrete.

Instructions

Start in a suspended plank position, shoulders over hands, feet in the TRX with toes pointed down, just like in the pike exercise (a). Perform the downward half of a push-up by bending your elbows and lowering your upper body to the floor. Return to the suspended plank posture by pressing up to straighten your arms (b). Draw both knees in towards your chest once you’ve hit the top of the push-up, then completely stretch legs back out to return to plank pose (c). Repetition is essential.



TRX Hamstring Runners

TRX Hamstring Runners
Image: Courtesy of TRX

On your back, hamstring runners resemble mountain climbers. This is a perfect exercise for toning the hamstrings, as the name suggests. It’s also good for your glutes, lower back, and heart because your hips are lifted in the movement. To make it more difficult, pull your feet further away from the suspension point. Bend both legs in towards your body at the same time to make it easier.

Instructions

Lie on your back, facing your anchor, with the TRX straps at mid-calf length and your heels in the foot cradles. With your palms facing down, place your arms flat on the floor alongside your body. Lift your hips off the floor by pushing with your shoes (a). Slowly draw your right knee in towards your body by contracting your right hamstring (b). Draw your left knee in towards your body as you return your leg to the starting position for one rep (c). Throughout the workout, the TRX straps should be taut. Repetition is essential.


TRX Side Planks

TRX side plank
Image: Courtesy of TRX

This exercise engages your abdominal muscles, especially the obliques, in the same way that a normal side plank on the floor does. “The difficulty is that your feet are in the TRX and not on the floor to help you balance your body,” Colavecchio explains. You can do a side plank on your elbow (which is easier) or on your hand (which is more difficult) (harder).

Instructions

Put both feet in the TRX loops and move into a suspended plank pose, shoulders over hands, body in a straight line from head to toe, with the TRX straps at mid-calf (a). Roll onto your left side slowly so that your left elbow is directly behind your left hip, your top leg is in front of your bottom leg, and your heart is engaged (b). [The front foot’s heel will brush up against the bottom foot’s toe.] Swing your top arm towards the ceiling while keeping your bottom hip raised to help balance your body (c). Hold the side plank for 15 seconds (to make it easier) or 30 seconds (to make it more difficult) (harder). Change sides.


TRX Oblique Crunches

TRX Oblique Crunches
Image: Courtesy of TRX

Crunches on the TRX force you to use both your main abdominal muscles and your core’s small stabilising muscles. Colavecchio recommends doing the oblique crunch slowly if you want to make it more difficult. If you still haven’t mastered the TRX crunch (drawing both knees in towards the chest at the same time), Colavecchio suggests switching to a normal crunch.

Instructions

Begin in a suspended plank position with your shoulders directly over your knees, your feet in the TRX loops, toes facing down, and your hands directly under your shoulders (a). Draw both knees together towards your left elbow while bending both knees at the same time. Return to plank posture by straightening both legs (b). Bring the right elbow and both knees together. For one rep, straighten both legs and return to plank position (c). Repetition is essential.


TRX Double Leg Raises

TRX Double Leg Raises
Image: Courtesy of TRX

Try these double leg drops to target those stubborn lower abdominal muscles. Bring the heels as low to the ground as possible without hitting it to make the exercise more difficult. Colavecchio recommends doing the move with straight legs rather than bent legs to make it more difficult.

Instructions

Adjust the TRX straps to a length that is mid-calf. Lie down on your back, knees bent, feet flat on the floor, with your chest beneath the anchor point. Keep the TRX belts, one in each hand, outside of your thighs, hands open and palms flat on the straps. Push your hands down on the straps and slowly raise your legs, keeping your knees bent at 90 degrees, until your knees are stacked over your hips and your shins are parallel to the floor, while keeping your lumbar (lower) spine flat on the ground (a). Maintain a 90-degree bend in your knees and drop both heels to the floor (b). For one rep, tap the floor with your heels (c). Repetition is essential.


TRX Body Saw

trx body saw
Image: Courtesy of TRX

The body saw does not seem to be a challenging exercise, but the subtle movement will work your heart. TRX, the smaller movements are always the toughest. As you rock forward and backwards, the aim is to maintain a perfect plank. When you slide down, you’ll notice that your muscles are working harder because your centre of gravity shifts, forcing you to engage your heart more.

Instructions

Start in a forearm plank position with your elbows directly under your knees, hands flat and firmly pressed into the dirt, feet in the TRX loops, toes facing down. Rock forward 2 to 3 inches, keeping your heart engaged, until your shoulders are slightly ahead of your elbows (a). Then, for one rep, slide backwards until your shoulders are around 2 to 3 inches behind your elbows (b). Repetition.


Affiliate Disclaimer: George James London is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

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