Exercises by Javier Estrada
Your core is so much more than just your abdominal muscles; it’s the vital foundation for all of your body’s movements. By providing a stable platform for the shoulders, arms, hips and legs, the core is involved in everything you do – from lifting weights to running a mile.
Your arms and legs can only be as strong as your core allows, that’s why its so important to focus on your core in order to develop full-body strength. Bottom line, If you want to move, feel and look better, chances are you should start with your core.
One of the best pieces of equipment you can use to build abdominal strength is the TRX Suspension Trainer. The TRX is a unique piece of equipment that requires that you brace and stabilize with your abs, obliques and lower-back.
All movements on the TRX engage deep down into the deepest part of your abdominal muscles – the transverse abdominals. These are the muscles responsible for back strength and spinal stability.
The stronger the transverse abdominals are the less likely you are to injure your back during a workout so you can lift heavier, run longer and get the most out of your workout.
Use the following 3 exercises at your next workout at Elite Sport & Fitness.
3 TRX Exercises for a Stronger Core
1. TRX Mountain Climbers
- Start in plank position with your core tight, hips even, and your arms actively pressing into the floor.
- Draw the left leg slightly to the left towards your left arm aiming for the left tricep. Lightly tap the arm and extend the leg back and repeat on right side; tapping the right leg to the right tricep.
- Repeat 20x; continuing to alternate legs for 3 sets.
- To increase difficulty add more sets and reps as you increase.
2.TRX Pike
- Start in plank position with your knees on floor, and your hands under your shoulders.
- Lower your chest to just above the ground.
- Keeping your shoulders, hips, knees, ankles in alignment, push back up to plank position then immediately hinge at hips.
- Drive your butt up while keeping your torso straight.
- Keep your body tight and engaged and lower back down to a plank position.
Repeat for 3 sets of 10 reps. - To increase difficulty try: 1) adding a push-up at the completion of each rep or 2) add a knee tuck after you bring your legs down from each pike.
3. TRX Wide Legs
- Start again in plank position with hands under your shoulders keeping your hips, knees and ankles in alignment.
- Spread your feet apart – the wider your feet, the more you will target your obliques.
- Control your legs as you return back to your starting position being mindful not to drop the hips.
- Repeat for 10x for 3 sets.
- To increase difficulty draw your knee towards the outside of your elbows as you spread feet apart.
