Who knew that a couple of straps could provide you with an incredible toning workout? The affordable, portable, and highly effective TRX suspension training equipment offers a myriad of exercise options to help you strengthen and tone your core. Here are just a handful of TRX core exercises you can try that will have you feeling more confident to show off your midriff.
The TRX pike is a challenging core and upper body movement. Adjust the TRX straps so that they hang down to the middle of your calves. Start in a plank position with your feet hooked into the loops, toes facing the ground, and hands planted under your shoulders. Be sure to keep your body in a straight line from your head to your heels.
Execute the TRX pike by bringing your legs toward your chest by lifting your hips up to the ceiling, keeping your legs straight. Once you end up in an upside-down “V”, hold for a second, then slowly bring your hips back down to starting position.
2. Side Planks
Side planks on the ground are challenging enough, but the TRX side plank is even tougher because you don’t have the solid floor to stabilize you. With the TRX straps hanging down mid-calf height, hook both your feet in the loops and get into a plank position on your hands. Slowly roll over to your right side until your left shoulder and leg are directly on top of your right shoulder and leg, respectively.
In order to stabilize yourself during the TRX side plank, make sure that your entire core is engaged. Your left foot will likely be in front of your right foot. Keep your hips lifted, and reach towards the ceiling with your left hand. Hold for a few seconds, then repeat on the left side. You can always modify this exercise if you find it to be too tough by performing it on your forearms.
3. Reverse Crunches
To really get both your abs and obliques engaged, try adding these reverse crunches to your TRX core workout. Begin in the same plank position as described above with your feet hooked into the TRX loops. Slowly bend both your knees and bring them toward your arms. Hold for a couple of seconds, then slowly extend your legs back to your plank position. Repeat again, this time bringing your knees into your left elbow, then return to starting position. Repeat again on the right side.
4. In and Outs
Your starting position will once again be in a suspended in a TRX plank position with the TRX straps hung at mid-calf-height. With your legs straight and together, and toes pointed towards the floor, slowly spread your legs about a foot apart using your hip muscles, then bring them back together. To make this exercise a little less challenging, perform it on your forearms.
5. Reverse Mountain Climbers
Traditional mountain climbers are performed by starting in a TRX plank position, while driving each knee into the chest one at a time. With reverse mountain climbers on a TRX, you’ll be facing the ceiling. Start by laying down on your back, with your heels in the handles.
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Keep your arms flat on the ground beside your body, with your palms facing down. Lift your hips to the ceiling by pushing through your heels. Bring one knee slowly towards your chest, keeping the other leg extended. As you bring your leg back to the starting position, simultaneously drive your other knee towards your chest.
Every one of these TRX core exercises should be performed at a smooth and controlled pace. Try to fit in this TRX core workout about three times per week, performing between 2 to 3 sets for 30 seconds each. Your workout should take no more than 15 to 20 minutes!
Want to target your core even more? Try our 30-Day Abs Challenge!