Core
Preparation
- Lie on the floor, place your feet in the TRX stirrups several inches above the ground. Your feet should face the floor.
- Hands flat on the floor, around shoulder width apart.
- This is your starting position.
Movement
- Engage your core muscles, and raise your body off the ground, with your hands holding you up.
TIP: Keep your body rigid in a straight line, with no sagging or bending. - Bring your right knee in towards your chest, keeping your left leg fully extended.
- Extend your right leg fully back, before repeating the movement with your left leg.
- Repeat this for recommended repetitions/length of time.
TIP: Hips should be in a straight line with your shoulders, ankles and head. - Repeat for recommended sets.
Benefits
- Requires more core engagement to balance your body in unstable conditions.
- Increased number of muscle groups required to work.
- Numerous positive benefits such as lean mass gains, decreased body fat, etc.
- Helps to stabilise, balance and power the body.
- Supports better posture.
- Improved spine and back support.
Muscles Used
- Abdominals — Primary Muscle.
- Hip Flexors — Secondary Muscle.
- Quadriceps — Secondary Muscle.
- Erector Spinae — Secondary Muscle.
- Shoulders — Secondary Muscle.
- Triceps — Secondary Muscle.
Safety
If you have/had shoulder injuries, or are pregnant, consult your doctor before performing this exercise.
If you feel lower back pain, drop down to your knees to simplify the exercise, or stop the exercise completely.
Ensure the stirrups are correctly adjusted.
Work to your own fitness levels before increasing the intensity.