Suspension training or TRX is one of the most effective multi-functional workouts out there today. One of its great benefits is that it offers many ways or variations to create a solid and resistant core zone.
We bring you three training routines with TRX that are focused on stabilizing and strengthening the core , one of the most important areas to work and also one of the parts of the body that must be trained the most in a constant and effective way.
1. Inverted row with unilateral leg bridge
- Place your hands under your armpits, walk towards yourself under the grips, maintaining a bridge position with your hips.
- Extend one leg straight, keeping the other foot on the ground and the knee bent 90 degrees. The hips should be neutral at this point.
- Slowly lower and gradually straighten your arms while maintaining the hip position in a neutral manner. Once your arms are fully extended, lower your glutes toward the floor.
- To return to the starting position, push your heel down to push your hips back and return to neutral. Then fold your arms and return to where you started.
2. Single lunges with shoulder flexion
- Get in the middle position where you should place one hand on both grips. Your face and hands will be face to face with them.
- Place an opposite foot forward from where your shoulder is elevated, placing it wide enough to perform a comfortable lunge or lunge. For example, if the right arm is at the end of the belt’s flex range, the left foot will need to be forward to perform the individual stride.
- While staying down, feeling the tension of the straps, reinforce the control of your posture through the shoulder and the sword, let the body slowly drop down in a natural way.
- Return to starting position by pushing the heel of the front foot and maintaining pressure through the hand.
3. Mountain Climbers
- Start by aligning your back to the point of the grips. Your head should be directly below this point as you begin to get into a flatter position.
- With control, bend one knee toward your hips while limiting any movement through the trunk and pelvis. Perform several repetitions of this exercise with this level of difficulty.
- While maintaining a flat position, take a few steps forward so that your feet are slightly straighter (not too much) to decrease the tension on the straps.
- In this position, you should be able to bend your knee toward the hip with more strength and determination. Again, do several reps at this level of difficulty.
In this video you will be able to observe in greater detail how to correctly execute these exercises.
References
- TRX Editor. TRX Functional Core Training Workout. To: trxtraining [Revised December 2015]
