Planks on a stable surface are an awesome exercise for core, hip and shoulder strength however planks on the TRX are even more challenging and effective as the core works harder to stabilize the body.
Now let’s take the intensity up a notch and create more movement by adding a lower body mountain climber. This new move will multiply the abdominal workout while simultaneously spiking the heart rate. With that spiked heart rate comes a higher metabolism and a greater calorie burn both during and post workout as your body recovers back to its original, homeostatic state.
Begin by adjusting your TRX to mid-calf length.
Then face away from the TRX anchor point and put your toes in the straps.
Get into a plank position with your hands directly under your shoulders, and keeping the back straight, begin your lower body mountain climber.
Go hard and fast until exhaustion. Rest and repeat as many times as you are able. Enjoy the burn!
Strengthen the upper body, core and lower body simultaneously with this awesome combination move – the TRX Pike/Hip Abduction.
Adjust your TRX to the mid-calf position with both feet in the straps.
Beginning in a plank position with your hands under your shoulders. Next lift the hips up towards the ceiling and tuck your head as you move into the pike position. Then return to the plank and go straight into the hip abductor by bringing the legs out to the sides. Return to the plank and repeat.
(Note: the pike can be modified with a tuck).
Planks are an awesome exercise for core, hip and shoulder strength and stability and a plank on the TRX will be even more challenging and effective for the core as it works to stabilize the body.
Begin by adjusting your TRX to mid calf length.
Then put your toes in the straps and roll sideways onto one forearm. Be sure to keep the elbow directly under the shoulder to protect the shoulder and the top foot should be in the forward position.
Begin the hip dip by dropping the hip to the floor and back up. Then thread the top arm under the body to twist the body and work the obliques. Alternate between the hip dip and the oblique twist for maximum core stability and strength.
Be sure to repeat an equal number of reps on the opposite side to keep the body balanced in both strength and stability.
The Hamstring Runner is a powerful move to strengthen the hamstrings, hips, glutes, back extensors and overall core.
- Begin by adjusting your straps to about mid-calf height.
- Then lie supine and put your heels into the straps below the anchor point of the TRX. Note that the further you move back from the anchor point, the more challenging the move.
- Place your arms next to your side with palms facing up.
- Keeping your hips off the ground, alternate pulling in towards your glute to simulate a marching movement.
Hey guys, this is a GREAT move to strengthen the core and flatten that belly! Here’s how you do it:)
TRX Suspension System: Tuck, Pike and Push Up
- Place both feet in the straps of the TRX, and hands in a plank position on the floor (shoulders above wrists).
- Begin with your hips level with your shoulders, and your head and neck in a neutral position in line with your spine.
- Tuck: bend your knees and bring them in towards your chest, then extend and straighten the legs to their original starting position.
- Pike: lift hips to ceiling keeping legs straight, then return to original plank position.
Muscles worked: Core and deltoids, or alternate with a push up to work the pectorals and triceps in addition.