My absolute favorite piece of fitness equipment is the TRX. Especially for your core. The core consists of not only the outter layer of your abs (the rectus femoris and obliques along your sides) but also the internal abs that suck in your stomach and stabilize your back (the transverse abdominis and internal obliques).
What is less known is the core also includes the small muscles that support your spine (the multifidus) and the internal muscles of your pelvic floor and diaphragm. Strengthening these muscles helps reduce back pain while simultaneously keeping your midsection firm.
As you support yourself through each core movement, not only do you tighten and tone your stomach, you also strengthen your arms, your chest and your back as you do each movement.
The great part is, the TRX works all of these muscles, yet you’ll be so busy concentrating on your moves, you won’t feel a thing!
The TRX is made up of two strong ropes that hang from your door, an outdoor goal post or sturdy tree branch and sway as you work at stabilizing your body.
The instability of the TRX ropes causes your core to work at a whole new level in order to keep your body balanced as you do your moves.
Once the weather was nice enough to take the TRX outside, I immediately began incorporating this super simple, 3 step TRX core workout into my routine. It barely takes any time at all, and trust me, within the next 48 hours you’ll feel the benefits. I know I did!
TRX Plank to Pike:
Your core is made up of muscle fibres known as Slow Twitch. Slow Twitch fibres work best with endurance training (longer bouts of exercise with less weight).
In order to train for your abs at their maximum potential you need to train them in a style that’s right for their fibres.
By transitioning immediately from the TRX plank and continuing with the TRX Pike, you don’t give your abs time for rest (muscular endurance). taking your core toning and tightening results to a whole new level.
How to do TRX Plank to Pike:
- Place your feet in the stirrups of the TRX
- Lie flat on your stomach, hands under shoulders
- Distribute your weight evenly in the stirrups
- Straighten your arms
- Keep your body in one straight line from head to toe.
- Hold for 30 seconds.
Transition to pike:
- At the end of your 30 seconds lift your tush towards the sky
- Still strapped in to the TRX pull your legs in towards your chest
- Simultaneously push your hands away from the ground, pushing your chest towards your legs.
- Repeat 6- 12 times (as your endurance increases aim do 12 repetitions)
Side Oblique TRX Row:
This variation of the TRX oblique exercise also incorporates the famous back exercise. Because you’re suspended by the TRX during the Row, you’re indirectly strengthening your body to do pull ups or climb ropes. Not only are you strengthening your back, but the multi-planar movement uses your abs’ natural movement patterns to tone and tighten your core.
How to do TRX Side Oblique TRX Row:
- Using the instructions in your TRX manual, loop the TRX for one one handed/one leg activities
- Turn your right side to the TRX. Hold both handles in your right hand.Straighten your arm.
- To make the exercise easier bring your feet away from the TRX’s tied area . To make it harder bring your feet closer to the TRX’s tied area.
- Exhale as you bend your elbow, squeeze your shoulder blade back
- Simultaneously twist your torso towards the TRX, reaching the opposite hand as high on the TRX as it will go.
- With control, begin to extend your arm and twist your torso until your left arm is reaching the ground.
- Repeat 12-15 times and then repeat on other side.
TRX Ab Roll Out:
The roll out motion of this TRX move is made increasingly more advanced by elongating your arms further in front of you during the move. As your arms extend, your core tightens in order to maintain the natural position of your spine. Work your way up to a full arm extension but if you begin to feel it in your low back, stop right away.
How to do a TRX ab Roll out:
- kneel on the ground facing the TRX
- Hold one handle in each hand
- Lean forward creating a straight line from the top of your head to your knees.
- Keep your hands under shoulders and arms straight.
- Slowly extend your arms out in front of you (weight in handles of TRX)
- Then keep your arms straight as you pull them back under your shoulders.
- Repeat 12-15 times.
Before you do this routine, don’t forget to do a proper warm up and cool down. Read TRX insturctions carefully for more safety tips!
Disclaimer: Consult a physician before starting any exercise program. If you choose to do this or any workout without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. It is your responsibility to warm up properly and cool down after your workout. Do not attempt any exercise you are not capable of performing. Stay within your fitness levelIn order to Disclaimer: Consult a physician before starting any exercise program. If you choose to do this or any workout without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. It is your responsibility to warm up properly and cool down after your workout. Do not attempt any exercise you are not capable of performing. Stay within your fitness level,