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TRX AB WORKOUT PLUS

For example, don’t lean as far forward into the tricep extensions, and don’t open your legs as far on the plank abductions. To regress any of these moves, simply reduce your range of motion, says Mansour. Of course, if you have a history of wrist pain and/or injury, you should check with your doctor or physical therapist before attempting this circuit. You can also place a set of dumbbells on the ground and hold onto them as you perform the moves-this will help keep your wrists straight.

If your wrists get tired during these moves, stop and roll them out for a moment, suggests Lawson.

You can correct this by actively tightening your abs and thinking about keeping them engaged and pulled in toward your spine the entire movement.Īlso, moves three, four, and five all involve significant wrist flexion. If the alternating-side knee tuck is too difficult, he suggests doing a regular knee tuck, in which you pull your knees directly into your chest.Īlso, if you feel fatigue in the tops of your legs as you bring your knees in to your chest, that’s a sign you’re likely engaging your hip flexors instead of your abs, says Lawson. Keep your movements slow and controlled as you perform these reps, he adds. This move, which works your obliques, shoulders, and core, “takes a little coordination,” says Lawson.

Bend your knees and twist them both in toward the other elbow, and then extend your legs again.

Keeping your back flat and engaging your abs, bend your knees and twist them both in toward one elbow, and then extend your legs back out.

Spread your fingers as wide as you can-this will give your body a wider base on which to stabilize itself and puts you in a better position to perform the move correctly, says Mansour.

Assume a high plank with your hands directly under your shoulders, legs extended, toes flexed, and glutes and core engaged.

With the straps still at midshin, get on all fours and place one foot into each strap, positioning your feet directly under the TRX anchor.

Also, know that the closer you stand to the TRX anchor for this move, the more difficult it will be, says Lawson. Avoid that by keeping your elbows and upper arms in line with your ears, and keep your shoulders firmly down (not hunched). If you’re really flexible, it could be easy to use your shoulder joint incorrectly, she warns. This move is “much harder than it looks,” says Mansour. As you straighten your arms, think about keeping your elbows in the same spot the entire time.

Pause, then push through your hands to return to start.

Bend your elbows and let your torso fall forward so that your head comes in between your elbows.

With a neutral neck (chin not tilted up or down), squeeze your butt and engage your abs so that your body forms one long, straight line (like you're in a plank) from the top of your head to your heels.

Lift your heels and angle your body forward, keeping your hands shoulder-width apart.

Grab the handles and extend your arms in front of you.

Adjust the straps so that the handles hang at either your waist or midthigh when you’re standing up straight.

TRX AB WORKOUT PLUS

As a result, your entire core-including the bigger core muscles, like the rectus abdominis (what you think of when you think abs), transverse abdominis (a deep core muscle that wraps around your trunk) and obliques (muscles on the sides of your stomach), plus all of the smaller stabilizing muscles-has to work even harder to support the rest of your body. This makes “the balance so much more challenging,” she explains. By putting your feet in TRX straps to perform a plank, as you do in this circuit, you’re essentially taking away two points of contact with the ground, Stephanie Mansour, Chicago-based certified personal trainer, tells SELF. When it comes to this particular TRX circuit, the core challenge is especially intense, thanks to the fact that three of the five moves involve variations on the standard plank, which is already pretty difficult on solid ground. So as you perform reps of TRX moves, “your core is the link that keeps you stable,” says Lawson. With this added instability, your core is automatically forced to engage more to keep the rest of your body sturdy. That’s because the bands introduce an element of instability to many of your exercises-you’re doing moves with your hands or feet in the straps instead of planted firmly on the floor. TRX bands, in general, will “get your core fired up no matter what move you’re doing,” Simon Lawson, certified personal trainer and TRX instructor at NYC’s Fhitting Room, tells SELF. Here's why TRX bands are great for your core. This content can also be viewed on the site it originates from.