Yes, I could have just called this a TRX core workout, but let’s just take a moment to appreciate that which is alliteration, shall we?

Since hurting my back carrying a couch up the stairs the other day, I’ve been very careful with my strength training – especially core work. No super dynamic movements that don’t jive well with the low back have been eliminated.

For this workout, I focused on the functions of the core:

-anti-rotation (resisting rotation from a force)

-rotation (rotating with load)

-flexion (flexing forward and to the side)

-stabilization (resisting any movement – think of a plank)

There are four movements, and we’re going through them four times. Guys, this TRX workout is not only a toughie, but it’s super duper functional for your core, and the majority of the exercises are great prefab movements to prevent low back pain in the future. It’s basically a transverse abdominis party. Plus, I just love a good TRX workout. Sound good?

Let’s get started!

[Tweet “TRX Tummy-Targeting Workout voa @TrainerPaige #fitfluential”]

TRX Workout: Da Moves:

1. Standing Forward Facing Rotation: Hold one handle of the TRX at mid-length, with your feet stepped in at an angle, your arms completely extended, and your hips facing the anchor point. Contract your abs to bring your body forward and your arms pointing toward the left corner of the room, then slowly back to center, then to the other side.

2. Anti-rotation Press: Hold one handle of the TRX at mid-length, with your side facing the anchor point. Bring the handle into the sternum, and brace your stance, with your feet slightly inward toward the anchor point. Brace the core, and extend your arms straight out from the chest. If you don’t feel your abs engage much, step your feet inward toward the anchor point another step.

3. Side-facing Standing Rotation: Back up! Stand facing to the side of the anchor point. Grab the handle at mid length, and keeping your hips and feet facing sideways, allow your chest to face the anchor point. Brace the core, and bring the arms up and in front of the forehead using the abs, so that you’re now facing sideways. Return to starting, using your abs to resist gravity.

4. TRX Plank ups: In a prone plank position with your feet suspended in the foot cradles, assume a forearm plank position. Keeping your body as steady as possible, press up into a high plank, and then back down, switching which arm leads with each rep.

[Tweet “TRX Core Circuit Workout via @TrainerPaige”]

Enjoy! XO
 
How often do you use the TRX?
 
What was the last abs exercise you did?
 
Of possible interest:
 
Total Body Circuit TRX Workout
TRX Complex Workout
At Home TRX Workout for Beginners